So this is where we left off: There are 4 Basic Principles to consider on Vegetarian/Vegan Diet.
1) Am I consuming enough B-12 containing foods? Depending on your diet restriction you should consider what sources have B-12 foods and if a supplement is necessary.
2) Am I consuming enough Iron in my diet? If limiting Iron from animal sources, and only relying on iron from plants or fortified cereals, something needs to be done to make it more absorbable.
3) Are my protein needs being met daily? Lacto (Dairy), Pesco (Fish), Ovo (Eggs); but if any or all of these are eliminated what does that mean in terms of optimal health? Plant based protein is rarely a complete protein, and 72% is directly absorbed like animal based protein.
4) Am I consuming Vitamin D and Calcium? Crucial aspects to maintenance of bone density and thyroid function. There are some things to consider to make sure you are meeting your needs daily.
Your overall goal is to have a plate that looks like the one below, for all breakfast and snacks (But include your food preferences, being a Vegan/Vegetarian): Read the rest of this entry →