The National Health and Medical Research Council (NHMRC) of Australia recommends that females consume 25g of fibre per day. Such a target can quite easily be achieved by consuming a diet that is rich in fruits, vegetables, legumes and cereal grains
(particularly wholegrain versions) as seen in my meal plan. A well-planned vegetarian diet will usually contain ample amounts of fibre due to the the reliance on foods from these food groups.
If you eat a diet that is high in fibre, it’s also important that you drink lots of water too as this will help facilitate its action within your digestive system - as well as the number of other amazing benefits mentioned
previously.
MICRONUTRIENTS
The term “micro” means “small”. In comparison to macronutrients,
micronutrients are only required by the body in small amounts and are also much smaller in size. But just because they are small, it does not mean that the micronutrients are
not important! There are two different types of micronutrients, namely
vitamins and minerals, both of which are needed to
enable our bodies to function
properly and to ensure our long-term health. It is very important to obtain adequate
amounts of these from the foods we eat.
Taking a multivitamin supplement does not make up for an unhealthy diet. The meal menus provided in this book have been designed to help meet the micronutrient requirements of women.
As each food group provides certain
macronutrients (proteins, carbohydrates and fats) and micronutrients (vitamins and
minerals), it is important that we eat foods from ALL foods groups and the right
amounts of each. For example, if you do not include foods from a particular food group(s) altogether, your diet may become
imbalanced and may not be healthy in the long term.
As vegetarian diets can limit the foods eaten from particular food groups, poorly planned vegetarian diets can lead to inadequate intake of certain micronutrients. These often include calcium, iron, zinc, vitamin B12, iodine, and omega-3s.
BODY
bikini
H.E.L.P
Nutrition HELP • 57 #kaylaitsines!
CALCIUM
Calcium is vital for healthy bones and teeth. It also plays a role in blood clotting as well as nerve and muscle function. Those who exclude milk and dairy foods need to
carefully plan their diet to ensure adequate calcium.
Small amounts of calcium are present in plant foods such as broccoli, hummus, dried fruit and nuts such as almonds and brazil nuts, but these foods generally will not provide your body with adequate amounts of calcium if eaten in recommended
amounts. For example, to obtain the same amount of calcium found in 250mL (or 1 cup) of regular cow’s milk, you will need to eat 7.5 cups of cooked broccoli or 8 slices of wholemeal bread!
On these instances, non-dairy milk and milk products fortified with calcium are an
excellent substitute. Always check that the products you choose are fortified with a minimum of 100mg of calcium per 100mL. See pages 72 and 73 for more information
on how to select the best non-dairy milk and milk product alternatives.
If you are avoiding milk products, but still include fish in your diet, then the following foods may prove to be useful sources of calcium in your diet:
• 45g sardines, canned in water (about 1–2
sardines)
• 75–80g (about 1/3 cup) canned pink or
Australian salmon with bones
It may be necessary for individuals avoiding dairy products to take a calcium
supplement. See page 74 for more information.
IRON
Our bodies need iron from the food that we eat every day. Iron is needed for many
functions in the body, but its main role is to act as a key component of haemoglobin. Haemoglobin is a protein found in red blood cells. It is the pigment which gives the red cells their colour, but more importantly carries oxygen to all body tissues and returns carbon dioxide back to the lungs, which is particularly important during training. The remainder of the body’s iron can be found in iron-storage proteins, such as ferritin.
1. Haem iron can be obtained animal foods, such as red meat, chicken, fish, and
eggs.
2. Non-haem iron can be obtained from eggs and plant foods, such as:
BODY
bikini
• Wholegrain breads, cereals, pasta, rice and crackers
• Iron-fortified breakfast cereals
• Green leafy vegetables, such as broccoli, spinach, silverbeet
• Dried peas and beans, such as baked beans, kidney beans, bean mixes, lentils, and chick peas
• Nuts and nut pastes
• Dried fruit
Generally speaking, haem iron is absorbed much more easily than non-haem iron (20% versus 5%, respectively), which is why we need to eat far more non-haem iron in order to reach the recommended daily intake.
When trying to incorporate iron-rich foods into your diet, it is important to consider the way in which other foods are able to
influence its absorption, particularly in your a following a diet that excludes eggs and fish. For example, eating vitamin C rich foods as part of the same meal as non-haem iron sources can potentially enhance its
absorption. Some example of vitamin C rich foods include citrus fruits, berries, capsicum, and green vegetables such as broccoli and kale.
Contrastingly, large quantities of unprocessed bran, milk, and tannins naturally found in black tea prevent the
absorption of iron. This reiterates the importance of following the recommended number of servings from each food group. If you are
a tea drinker, then you should try to
drink weak tea and avoid drinking it at meal times.