The document discusses vegetarian and vegan diets. It notes that vegetarian diets can be ovo-vegetarian including eggs, ovo-lacto including eggs and dairy, or exclude all animal products. Vegan diets strictly avoid all animal products including dairy and eggs. While both diets focus on plant-based foods, veganism is a lifestyle that avoids all animal products. The document provides tips for vegetarians and vegans to ensure they meet nutrient needs, such as obtaining omega-3 fats, vitamin B12, calcium, and iron. With careful planning, vegetarian and vegan diets can meet all nutrient requirements and provide health benefits.

1. 69YOGA MAGAZINE.COM
M
ELAHAT TURKERMAN
NUTRITION
A FULLY QUALIFIED
NATUROPATHIC NU-
TRITIONAL THERAPIST
AND MEMBER OF THE
BRITISH ASSOCIATION
FOR APPLIED NUTRI-
TION AND NUTRITIONAL
THERAPY (BANT). AT
HER LONDON CLINIC,
SHE PROVIDES INDIVID-
UAL CONSULTATIONS.
With the stresses and strains of modern life,
just how well do you feel? Optimum wellness
is about being full of energy, free from physical
discomfort or pain, sleeping soundly and coping
well with stress.
The main aim should be to follow a diet that
promotes health and vitality, whether the aim
is to lower toxic load, reduce risk of cardiovas-
cular disorders, or to support digestive and im-
mune health, a healthy eating plan can be ad-
opted with a healthy mind-set.
STEAK OUT OR VEG OUT?
This is the question on many people’s mind. The
acceptance or rejection of meat may co-vary
with the acceptance or rejection of the values
associated with meat, and although still remain-
ing very much a minority option, vegetarianism
is increasing steadily in the UK.
Many people express an interest in consuming
a vegetarian diet but don’t do so because they
are unsure of how to, or are not ready to give up
meat. The key to making this diet work for you
is to understand what nutrients you are missing
from the foods you are not consuming, and to
balance your meals without these foods.
Vegetarianism
vs
Veganism
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2. 70 YOGA MAGAZINE.COM
THE DIFFERENCES BETWEEN VEGAN AND VEGETARIAN
Vegetarian and vegan diets can vary widely, while both eat plant-based foods, a
vegan diet is one of a number of vegetarian diets. Typically, vegetarian diets are
broken into 3 or more groups:
Ovo-vegetarians, include eggs, but no diary.
Ovo-lacto vegetarians, include both eggs, and dairy products.
While other vegetarians eat plant-based foods exclusively.
Vegans (strict vegetarians), avoid animal products altogether, including dairy and
eggs. However, veganism is much more than just a diet, it is a lifestyle. Vegans
strive to also avoid animal products in all aspects of their lives, such as clothing
and cosmetics.
CONSIDERATIONS
It is easy for a vegetarian diet to be based primarily on starchy carbohydrates and
omega 6 fats. Vegetarians may then require more omega 3 to stay within ratio. It
is important to sustain a healthy balance of protein, carbohydrate and the right
fats, especially during certain life stages such as, pregnancy and nursing. This is
especially important for children and athletes.
As most plant based foods contain limited amounts of all the amino acids (build-
ing blocks of protein), it was once thought that certain combinations of plant
based foods had to be eaten at the same meal to ensure sufficient protein intake.
It is now known that strict protein combining is not necessary, provided a variety
of plant foods are eaten each day, including legumes, quinoa, whole grains, nuts,
and soy products.
Vitamin D, being at the forefront for the battle against disease has been shown
to be particularly lower in vegans. As this vitamin can be difficult to obtain on a
plant based diet, sun exposure to the face, hands, and forearms is the most effec-
tive way for optimising your vitamin D levels.
TOP 5 TIPS FOR ALL VEGETARIANS
• Try to have grains such as wheat away from calcium and zinc containing foods,
as the bran of most grains are highly concentrated in phytates. This compound
can bind to these essential minerals, impairing its absorption.
• Omega 3 fats, such as flaxseed oil can be converted into essential long-chain
fatty acids EPA and DHA by the body, however as this is obtained directly from
marine sources only, it may be of benefit to obtain DHA directly from a microal-
gae supplement.
• Iron absorption can be increased when combined with vitamin C rich foods,
such as spinach leaves with a squeeze of lemon juice. Tea and coffee on the
other hand can reduce its absorption.
• Although plant foods, including miso and sea vegetables provide some vitamin
B12, they are not usually adequate. Reliable nutritional supplements may be nec-
essarily to optimize your levels.
• Almonds, tahini and broccoli are great sources of calcium rich plant based op-
tions.
EXPERT INSIGHT
Well-planned vegetarian diets are not only nutritionally adequate but also provide
many health benefits to optimise wellness. Although potentially lower in some
nutrients, careful planning can help ensure that both a vegetarian and vegan
diet meets all the current recommended intakes for essential nutrients, as well as
maximizing the intake of protective components present widely in plant foods.
For an in-depth consultation with supplement suggestions and nutritious veg-
etarian recipes contact me through comvita.com
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