Vegetarianismo

El vegetarianismo se esta volviendo cada día mas popular. Cuando una persona decide ser vegetariana tiene que tener varias cosas en cuenta para mantener una dieta saludable.

De forma general, se puede considerar que hay cuatro tipos de vegetarianos:

• Vegetariano estricto o vegano: aquel que excluye los productos animales como la carne, aves, pescado, huevos, leche, queso...
• Lactovegetariano: excluye carne, aves, huevos, pescado pero sí incluye productos lácteos.
• Lacto-ovovegetarianos: excluye carne, aves y pescado, pero incluye huevos y productos lácteos.
• Flexitarianos: aquellos que basan su alimentación en pruductos vegetales con consumo ocasional de carne.

No importa el tipo de vegetarianismo, lo que es importante es elegir una gran variedad de alimentos, incluyendo granis enteros, frutas, vegetales, legumbres, frutos secos y semillas.

Calcio

Los vegetarianos deben consumir fuentes de calcio para asegurar cubrir las necesidades diarias. Los productos lácteos son ricos en calcio. Si estos productos no están incluidos en la dieta, el calcio deberá ser obtenido de los vegetales. Los lactovegetarianos pueden obtener el calcio procedente de la leche de soja, yogures desnatados y quesos bajos en grasa.
Otro alimentos ricos en calcio son:

• Leche de cabra
• Leche de soja o de arroz
• Vegetales de hoja verde
• Broccoli
• Alubias
• Zumos con calcio añadido
• Tofu con calcio añadido
• Almendras y mantequilla de almendra
• Semillas de sésamo y mantequilla de sésamo (tahini)
• Higos

Hierro

Consumiendo una buena cantidad de vitamina C (frutas cítricas, zumo de naranja, tomates) en cada comida, incrementa la absorción de hierro. Buenas fuentes de hierro son: alubias secas, espinacas, remolachas, frutas secas, zumo de ciruelas, pan y cereales. Otras fuentes de hierro son:

• Avena
• Frutos secos
• Patatas con piel
• Pasta enriquecida

Proteínas

Las proteínas se encuentran en alimentos vegetales y animales. Buenas fuentes de proteínas incluyen:

• Alubias
• Granos enteros
• Productos procedentes de la soja
• Frutos secos
• Productos lácteo
• Huevos

Vitamina B12

La vitamina B12 se encuentra en productos de origen animal, incluyendo los huevos y los productos lácteos. Los vegetarianos estrictos o veganos pueden necesitar suplementar su dieta con cereales de desayuno enriquecidos o tomando suplementos de B12. Buenas fuentes de B12 son:

• Alimentos fortificados con B1
• Productos lácteo
• Huevos

Vitamina D

Pocos alimentos son ricos en vitamina D, aunque algunos productos lácteos están fortificados en ésta. Aquellas personas que no tomen productos lácteos o no reciban mucha luz solar, pueden considerar tomar suplementos de vitamina D. Buenas fuentes de vitamina D son:

• Huevos
• Alimentos fortificados con vitamina
• Luz solar

Vegetarian diets are growing more and more common. If you are or are considering becoming a vegetarian, there are several things to keep in mind to maintain a healthful diet.

Generally there are four different types of vegetarians:

• Strict vegetarian or vegan: A vegetarian diet that excludes all animal products such as meat, poultry, fish, eggs, milk, cheese and other dairy products
• Lactovegetarian: A vegetarian diet that excludes meat, poultry, fish and eggs but includes dairy products
• Lacto-ovovegetarian: A vegetarian diet that excludes meat, poultry and fish but includes eggs and dairy products. Most vegetarians in the United States fall into this category.
• Flexitarian: A semi-vegetarian diet with a focus on vegetarian food with occasional meat consumption.

No matter which category of vegetarian you fall into, it is important to choose a variety of foods, including whole grains, fruits, vegetables, legumes, nuts and seeds.

Calcium

Vegetarians should consume a variety of calcium sources in order to meet daily requirements.

Dairy products are a rich source of calcium. If dairy products are not included in your diet, adequate amounts of calcium can be obtained from plant foods. Lactovegetarians can get plenty of calcium from fortified soymilk, nonfat yogurt and lowfat cheeses. Here are some other vegetarian-friendly sources of calcium:

• Cow's milk
• Fortified soymilk or rice milk
• Leafy green vegetables
• Broccoli
• Beans
• Calcium-fortified juice
• Calcium-set tofu
• Almonds and almond butter
• Sesame seeds and sesame butter (tahini)
• Soy nuts
• Blackstrap molasses
• Figs

Iron

Vegetarians should consume a variety of iron sources to meet daily requirements. Consuming a good source of vitamin C (citrus fruits, orange juice, tomatoes) at each meal increases iron absorption. Good sources include dried beans, dark green vegetables like spinach and beet greens, dried fruits, prune juice, blackstrap molasses and fortified breads and cereals. Other good vegetarian-friendly sources of iron include:

• Instant oatmeal
• Nuts and nut butters
• Potatoes (eaten with skin)
• Enriched pasta

Protein

Protein is found in most plant foods as well as animal foods. Your body will make its own complete protein if a variety of foods and enough calories are eaten during the day. Good sources of protein include:

• Beans
• Whole grains
• Soy products
• Nuts and nut butters
• Dairy products
• Eggs

Vitamin B12

B12 is found in all foods of animal origin, including eggs and dairy products. An adequate intake of vitamin B12 is generally not a concern for vegetarians who eat some dairy products or eggs. Strict vegetarians or vegans, however, may need to supplement their diet by choosing a fortified breakfast cereal or by taking a vitamin B12 (cobalamin) supplement of no more than 100 percent of the Daily Value. Good sources of B12 include:

• Vitamin B12-fortified foods (nutritional yeast, soymilk, meat analogs or ready-to-eat cereals. Be sure to check the label.)
• Dairy products
• Eggs

Vitamin D

Few foods are naturally high in vitamin D, but dairy products are fortified with vitamin D. People who choose not to eat dairy products and who do not receive exposure to sunlight on a regular basis may wish to consider taking a vitamin D supplement of no more than 100 percent of the Daily Value. Good sources of vitamin D include:

• Eggs
• Vitamin D-fortified foods (soymilk, cow's milk, orange juice, ready-to-eat cereals)
• Vitamin D is also made in the skin from sunlight.