Healthy Eating for Vegetarians and Vegans

If you're a vegetarian or vegan, you should eat a wide variety of foods and have a healthy balanced diet to ensure you get all the nutrients your body needs.

I'm a Vegetarian

Defination

• Vegetarians and vegans don’t eat any meat, poultry, game, fish, shellfish or crustacea (such as crab or lobster) or animal by-products (such as gelatine).

• Vegetarians eat a diet of grains, pulses, nuts, seeds, fruit and vegetables,dairy products and eggs. 

• Vegetarians who also don’t eat eggs and dairy products are called Vegans.

Some people who call themselves vegetarians may eat different combinations of these foods. For example, some may consume milk but not eggs, while some may eat fish but not meat.

Some may confuse what to eat, what not to eat

Type of Vegetarian

There are five types of vegetarian:

• Lacto vegetarians - Lacto vegetarians eat dairy products but not eggs, poultry, meat or seafood. 

 

• Ovo vegetarians - Ovo vegetarians eat eggs but not dairy products, poultry, meat or seafood. 

 

• Lacto - ovo vegetarians - Lacto-ovo vegetarians eat both dairy products and eggs, this is the most common type of vegetarian diet.  

 

• Pescetarian - Eat fish, eggs and dairy products but not poultry or meat  

• Vegans - Vegans don't eat dairy products, eggs or any other animal product. 

 

A vegetarian or vegan diet can be suitable for everyone, regardless of their age. However, you may need to consider specific needs at different stages of life, for example if you're pregnant.

Healthy Eating

As long as a varied diet is consumed, vegetarian and vegan diets can provide all the nutrients needed to be healthy (with the exception of vitamin b12 in strict vegan diets). However there are some nutrients that are harder to get from a vegetarian or vegan diet, either because plants foods contain smaller quantities than animal products or because they are less easily absorbed by the body. The main nutrients to consider for vegetarians and vegans are iron, selenium, vitamin B12 and omega-3 fatty acids.

Most vegans and vegetarians get enough protein from their diets. However, it is important to consume a range of different proteins to make sure you get enough of all of the essential amino acids. Amino acids are the building blocks of protein and essential amino acids are those that the body cannot make itself and so are needed from the diet. 

A good source of protein

Vegans and ovo-vegetarians may also need to make sure they are getting enough calcium, especially when breastfeeding as requirements for calcium increase during this time. Non-dairy sources of calcium include calcium fortified soya, nut, rice and oat drinks, bread, dried fruit, dark green leafy vegetables, pulses and sesame seeds.

Go Green, you can start a more healthier life

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The Truth about Sweeteners

Whatever your opinion is, there's no way avoiding them. They are found in thousands of products, from drinks, desserts and ready meals, to cakes, chewing gum and toothpaste.

Fears about their potential toxic effects have been around ever since the first sweetener, saccharin – once known as "the poor man's sugar" – was discovered in 1879. Cancer, strokes, seizures, low birth-weight, high blood pressure, vomiting, dizziness – all have been cited as risks from consuming sweeteners.

One Sweetener compare to multiple sugar cube

But none of these claims have stuck, and demand for sweeteners continues unabated as consumers try to cut their sugar intake while still satisfying their sweet tooth. The UK sweetener sector is valued at £60 million, and more than a quarter of British households buy artificial sweeteners.

One tablet does it all

What are They?

Sweeteners are actually low-calorie or calorie-free chemical substances that are used instead of sugar to sweeten foods and drinks.

Below is some of the most common sweeteners approved for use in the the world:

• acesulfame K

• aspartame

• saccharin

• sorbitol

• sucralose

• steviol glycosides (stevia plant extracts)

• xylitol

Are Those Sweeteners Safe to Use?

All sweeteners in the EU will have undergone a rigorous safety assessment by the European Food Safety Authority (EFSA) or its predecessor, the Scientific Committee on Food (SCF), before they can be used in food and drink.

Sweetener are everywhere

Moreover, Cancer Research UK and the US National Cancer Institute have said there is no evidence that sweeteners are associated with cancer risk in humans. "Studies on artificial sweeteners have found that they do not increase the risk of cancer," states Cancer Research UK. "Large studies looking at people have now provided strong evidence that artificial sweeteners are safe for humans."

As part of the evaluation process, the EFSA sets an acceptable daily intake (ADI), which is the maximum amount considered safe to consume each day over the course of your lifetime. You don't need to keep track of how much sweetener you consume each day, as our eating habits are factored in when specifying where sweeteners can be used.

Are Those Sweeteners Healthy?

Safe, yes, but are they healthy? Food manufacturers claim sweeteners help prevent tooth decay, control blood sugar levels and reduce our calorie intake. EFSA has approved the health claims made about xylitol, sorbitol and sucralose, among others, in relation to oral health and controlling blood sugar levels.

Dietitian Emma Carder states: “Research into sweeteners shows they are perfectly safe to eat or drink on a daily basis as part of a healthy diet.” She also says they are a really useful alternative for people with diabetes who need to watch their blood sugar levels while still enjoying their favourite foods.

“Like sugar, sweeteners provide a sweet taste to foods and drinks, but what sets them apart is that, after consumption, sweeteners don’t increase blood sugar levels,” she says.

It has been suggested that the use of artificial sweeteners may have a stimulating effect on appetite and, therefore, may play a role in weight gain and obesity. However, research into sweeteners and appetite stimulation is inconsistent. Also, there is little evidence from longer-term studies to show that sweeteners lead to increased energy intake and contribute to the risk of obesity. 

“While more research is needed, sweeteners continue to have a useful role in offering a sweet taste without adding extra calories," says Carder.

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Understanding the Risk Factors of Osteoporosis

Osteoporosis, which literally means “porous bone,” is a progressive bone disease that makes your bones weak, permeable, and more likely to sustain a sudden fracture after a fall or, in some cases, even from typically benign activities such as coughing or bending over. These fractures often impact the hip, wrist, or spine, but they can occur in any bone in the body. Because osteoporosis does not have symptoms or pain in its early stages, a fracture may be the first indication that a person has developed the disease.

Although osteoporosis is often thought of as a disease that impacts women, one in four men above the age of 50 will have an osteoporosis-related fracture, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases. As many as half of all women older than 50 will break a bone because of the condition. Osteoporosis affects about 8 million women and 2 million men.

Osteoporosis is primarily age-related, but in some cases, the disease is caused by other health conditions as well as certain medications and lifestyle factors. Types of osteoporosis include:

• Primary Osteoporosis

Primary osteoporosis is caused by age-related bone loss—when bone loss outpaces new bone formation—or by decreased gonadal function in post-meonpausal women or aging men. Primary osteoporosis accounts for more than 95 percent of osteoporosis in women and an estimated 80 percent of osteoporosis in men.

• Secondary Osteoporosis

Secondary osteoporosis can be brought on by a variety of causes, including medications or other chronic diseases and conditions. Common diseases that may contribute to the development of osteoporosis include:

• chronic kidney disease
• celiac disease
• rheumatoid arthritis
• hyperthyroidism
• cystic fibrosis

Below we going to show you the risk factor of osteoporosis.

Risk Factors

There are a number of osteoporosis risk factors, some of which are fixed—such as gender and age—while other risk factors can be modified—such as low calcium intake and alcohol consumption.

• Gender

Being a woman, especially one who is post-menopausal, is a risk factor for osteoporosis. Osteoporosis-related fractures are nearly twice as common in women as they are in men. Women tend to have a lower bone density than men and lose bone mass more quickly as they get older.

• Age

Everyone experiences a natural decrease in bone density as they age, which usually begins between 30 and 35 years of age. In people with osteoporosis, this bone loss is accompanied by an accelerated loss of maximum calcium absorption by the gut and kidney. So, osteoporosis is more common among older people. Studies show that less than one percent of women between ages 20 and 29 have osteoporosis. By age 50, 20 percent of women have osteoporosis and another 38 percent have osteopenia (low bone mineral density). By age 80, only 13 percent of women have normal bone density.

• Race

People who are Caucasian or of Asian or Native-American descent are at a greater risk of having the condition. Studies have shown that women of Asian descent have the lowest bone-mineral density than women of other ethnicities. African American women are much less likely to develop osteoporosis than other racial groups.

• Family History

Genetics play a role in determining how likely you are to have osteoporosis. If any of your first degree relatives (parents or siblings) has been diagnosed with osteoporosis, then you have a greater risk of developing it.

• Body Type

Having a thin or petite frame increases your risk of having osteoporosis. Small, thin bones tend to have less bone mass to begin with, which means there is less bone “banked away” when old bone is destroyed faster than it is being formed.

• Low Calcium Intake

Calcium is the building block of bone; it’s needed to keep bones dense and strong. A low calcium intake is linked with a greater risk of osteoporosis. Adults under the age of 50 should aim to get in 1000 milligrams of calcium per day from calcium-rich foods or supplements along with 200 to 800 IUs of vitamin D daily. Adults ages 50 and older should get 1200 milligrams of calcium per day along with 800 to 1,000 IUs of vitamin D daily.

• Smoking and Heavy Drinking

Smoking and excessive alcohol consumption are two behaviors that increase your risk of developing osteoporosis. Smoking is harmful to bone cells and may make it harder for your body to absorb calcium. Drinking may reduce your body’s calcium supply.

• Health Conditions

There are a range of health conditions and disorders that can cause bone loss, thereby increasing your risk of osteoporosis. These include:

• rheumatoid arthritis
• diabetes
• hyperthyroidism
• celiac disease
• irritable bowel syndrome
• Crohn’s disease
• chronic kidney disease
• eating disorders (such as anorexia and bulimia)

• Pregnancy

During pregnancy, the baby growing in its mother’s womb needs plenty of calcium to develop its skeleton. This need is especially great during the last 3 months of pregnancy. If the mother doesn’t get enough calcium, her baby will draw what it needs from the mother’s bones.

• Medications

Certain medications can speed up bone loss, leading to osteoporosis. Corticosteroids like prednisone are notorious for contributing to osteoporosis. Other common medicines that may contribute to the development of osteoporosis include:

• certain anti-seizure medications
• proton pump inhibitors
• selective serotonin re-uptake inhibitors (antidepressants)

• Caffeine

Caffeine appears to diminish calcium absorption by a small amount. Drinking more than three cups of coffee per day may be harmful to bone health, according to the National Osteoporosis Foundation.

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