Food Lifestyles: Nutrition

It seems that today, more and more people are becoming conscious of the choices they have when planning their diets. Widespread health information concerning the link between eating patterns and health problems such as hypertension, heart disease, coronary artery disease, diabetes, obesity, and even arthritis and some cancers has caused people to be more selective in what they choose to fuel their bodies.

For others, food choices take into consideration personal convictions; many people have adopted a vegetarian or vegan lifestyle because they feel animals are subjected to cruel conditions when raised for food... or that it is inherently wrong to consume animal products at all. Others are convinced a diet that consists of "raw foods," plant foods that have not been cooked or subjected to temperatures of over 200 degrees or so, or "live foods" such as sprouting plants, is the way to go.

I've spent a great percentage of my life as a semi-vegetarian, not because of any moral conviction (I happen to believe plant life is as sacred as animal life), but because there are times when meat is just plain unappetizing, and upsets my digestive system. Besides this, I just really enjoy fresh vegetables and fruits, and dishes made with legumes and rice!

Even though vegetarian diets have become more popular and are no longer seen as "weird" or alternative, there are still many people who don't realize that it is possible to plan a diet that doesn't include meat but that is still balanced and healthful. I never was vegan; I kept eggs, cheese, milk, etc. in my diet, and occasionally seafood. However, with a little planning, a diet that utilizes plant proteins as a replacement for all or most meat protein can bring lots of health benefits.

There are a few things to keep in mind when planning your diet. Some of the nutrients you want to make sure are present in sufficient quantities are protein, calcium, iron, and vitamin B-12. Back when I first weaned myself off meat, the common thinking was that because plant proteins were not "complete" proteins; that is, they did not contain all seven of the essential amino acids (tryptophan, lysine, methionine, phenylalanine, threonine, valine, leucine, and isoleucine), different foods had to be consumed in the same meal in order for the body to use the proteins. While this was a bit tedious, I actually had fun with it, and was surprised to find that a lot of common food combinations were nicely paired... red beans and rice, oatmeal with cream, etc. Also, adding a very small amount of "complete" protein with plant protein was thought to render all the protein usable (such as a little egg or tiny bits of meat in fried rice.) Luckily, however, scientists have discovered that all that trouble wasn't really necessary; eating foods throughout the course of a day which contain all the essential amino acids satisfies the body's requirements.

The reason protein is so important is that amino acids play such an important part in so many of the body's systems. They build cells, repair tissues, help form antibodies to fight off disease, assist in the enzyme and hormonal system, build DNA and RNA, distribute oxygen throughout the body and help with muscle activity¹.

The U.S. Food and Drug Administration gives these guidelines for recommended daily allowances of protein:

Infants

Up to 12 months

13-14 grams

Children	1-3 yrs old	16 grams
	4-6 yrs old	24 grams
	9-10 yrs old	28 grams

Males	11-14 yrs old	45 grams
	15-18 yrs old	59 grams
	19-24 yrs old	58 grams
	25 and older	63 grams

Females	11-14 yrs old	46 grams
	15-18 yrs old	44 grams
	19-24 yrs old	46 grams
	25 and older	50 grams

Good sources of plant protein include tofu, nuts and seeds, legumes (beans, chickpeas, lentils, etc.), dairy products such as milk and cheese, and eggs. Other foods such as whole grain breads, potatoes, greens, and oats provide protein in smaller amounts, but which can add up quickly when eaten on a regular basis.

Calcium is another big concern, particularly for women, who are at risk for osteoporosis and other degenerative bone diseases if their diets are lacking in this nutrient. If you do not include dairy products in your diet, choose greens, broccoli, okra, soybeans, tahini, almonds... even blackstrap molasses! Soymilk, rice milk, tofu, and orange juice are commercially available that have been fortified with calcium. Adults from age 19 to 50 need 1000 mg a day of calcium; if you can't get this from your diet, you might want to take a daily supplement.

Calcium is important not only for our bones, but also for healthy nerve and muscle function and blood clotting. If the body doesn't take in enough calcium, it will be leached from the bones, causing them to become weak, brittle, and susceptible to injury and disease.

Iron is another important nutrient. Iron deficiency is believed to be the most common in today's society. Women in their childbearing years require 15 mg. per day, while men and post-menopausal women need 10 mg. Iron from vegetable sources is absorbed at a much higher rate if consumed along with foods high in vitamin C, such as citrus fruits, melons, broccoli, brussels sprouts, greens, tomatoes, cauliflower, and cabbage. Good sources of iron include beet greens and spinach, kidney beans, lentils, lima beans, and, again... blackstrap molasses!

Iron deficiency can cause anemia, fatigue, irritability, lethargy, shortness of breath, and headaches. Iron is essential for humans due to its critical role in the formation of hemoglobin and myoglobin, which carry oxygen in the blood and muscles.

Vitamin B12 is very important, as well. B12 deficiency can lead to irreversible nerve damage. Along with folate, B12 is necessary for converting homocysteine to methionine, a reaction which is required to stabilize DNA, RNA, and proteins, produce neurotransmitters, produce Coenzyme Q (antioxidant), and eliminate toxins such as pyridine and arsenic².

While the requirements for Vitamin B12 are low, about 1 microgram per day, it is not found in plant food sources unless they are contaminated with certain bacteria. Your best bet is a good multivitamin that contains B12, or the consumption of fortified foods that have had B12 added to them.

Notes

1. Austin Nutritional Research

2. Stephen Walsh, PhD, "B12: An essential part of a healthy plant-based diet," 35th World Vegetarian Congress