MEETING NUTRITIONAL NEEDS
ON A VEG DIET

If you’re following a vegetarian diet but not sure you’re getting everything your body needs, you are not the only one. The nutrients that you may be missing out on vary, depending on which foods you eat and which you avoid. Here are the top things to consider when making sure your ticking all the boxes for your body.

What Type of Vegetarian Are You?

A vegetarian diet consists of mainly plant foods. There are different types of vegetarian diets including:

• Vegan – eats only plant foods

• Lacto vegetarian – eats plant and dairy foods

• Lacto-ovo vegetarian – eats plant foods, dairy foods and eggs

The more foods in the diet, the more chance you will get everything you need. However, rest assured, it is possible to get everything you need even on a strict vegan diet.What are the main nutrients to be mindful of and what do they do? The foods you eat need careful planning to make sure you get enough of key nutrients.

These are:

• Protein – for growth and repair of body tissues such as muscle

• Minerals such as iron for good energy levels; calcium for strong bones and teeth; and zinc for a healthy immune system

• Vitamin B12 (especially important for vegan diets) – for a healthy brain and nervous system

• Omega-3 for reduced inflammation, healthy skin and heart disease prevention

What foods boost up the key nutrients?

Try to include combinations of these every day.

• Plant based protein – legumes (beans, pulses and lentils), nuts and seeds, soymilk, tofu, wholegrain breads and cereals, as well as plant-based protein powders like BLESSED PROTEIN.

• Iron rich foods - cereals that have iron added to them, wholegrains, legumes, green leafy vegetables and dried fruits. Adding a squeeze of lemon, orange or lime juice to your meal helps the body take up more iron

• Calcium rich foods – plant based milks such as soy, almond or rice milk. Check calcium has been added to the brand you like.

• Vitamin B12 foods – choose nutritional yeast flakes, soy milk, and cereals. Check vitamin B12 has been added to the brand you choose.

• Omega 3 – walnuts, flaxseeds, chia seeds, canola oil, soybeans, or tofu

What about supplements?

If you don’t think your getting enough of the right foods you may need a supplement. Your GP can order a blood test to check some vitamin and mineral levels in your body such as iron and vitamin B12. A dietitian can also check your diet with you and provide tips.

Need food ideas?

Meals

• Wholegrain cereal topped with fruit and chopped walnuts and regular/soy/almond milk

• Wholegrain toast topped with nut butter + fruit + regular/soy yoghurt

• Eggs on wholegrain toast + tomatoes drizzled with olive oil

• Smoothie bowl made with regular/soy/almond milk + yoghurt, chia seeds, fruit, and a scoop of BLESSED PROTEIN for flavor, fullness and a protein boost.

• Brown rice + beans + avo + vege + greek yoghurt/vegan cheese

• Lentil pattie + wholegrain bread roll + side salad with olives, nuts and seeds

• Baked vege + nutritional yeast flakes

• Vege soups with added beans and garnished with seeds/nuts

• Home-made beans + vege on wholegrain toast

Try this delicious and well balanced vegan recipe: 

Summer quinoa salad with homemade pesto and roasted veggies

Preparation time: 10 minutes

Cooking time: 20 minutes

Servings: 4

 
 
 
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A post shared by Blessed Protein (@blessedprotein) onAug 19, 2019 at 7:34pm PDT

• PER SERVE: Cal 517 Protein: 14g Total Fat: 28g Total Carbohydrate: 56g 

Snacks

• Hummus + raw vegetables (e.g., baby carrots, celery, sliced zucchini)

• BLESSED PROTEIN SHAKE - choose your favorite flavor and just add chilled water or plant based milk.

• Nut butter + raisins on wholegrain toast

• Fruit + regular/soy yoghurt

• Nut and seed bar

• Chia pudding

• Pop corn sprinkled with nutritional yeast flakes

• Blessed Protein Balls - you can access our simple choc coconut protein ball recipe via our blog on meal prep here. (link to following blog https://www.ehplabs.com/blog/bringing-your-own-meal/)

EXPERIENCE BLESSED TODAY!