For those of you who are wondering if you can get all the nutrition you need from a vegetarian diet. You can indeed, read on. I thought this article had useful information, so I'm passing it along.
Well-planned diet feeds vegetarian athlete's needs
By Chris Rosenbloom
ATLANTA JOURNAL-CONSTITUTION
Thursday, May 24, 2007
Vegetarianism is increasingly popular among young people. One survey conducted by the food service company Aramark found that nearly one in four college students requested vegetarian meal options on campus. A 2005 poll by the Vegetarian Resource Group found that 11 percent of 13- to 15-year-old girls said they never ate meat. One question I'm frequently asked is, "How can I feed my teenage vegetarian who is also an athlete?" It's not as hard as you might think.
While attending a Sports, Cardiovascular and Wellness Nutritionists symposium, I visited with Enette Larson-Meyer, a vegetarian athlete, sports dietitian and author of "Vegetarian Sports Nutrition" (Human Kinetics, $17.95). Larson-Meyer identified the top three concerns of parents of vegetarian athletes:
1) A vegetarian diet will not provide enough calories for sports performance.
2) A vegetarian athlete cannot get enough protein to build muscle.
3) A vegetarian diet is deficient in calcium and iron.
The first concern is easy to address. Vegetarian diets center on whole grains, fruits and vegetables — all good sources of carbohydrates, a key nutrient for athletes. The American Academy of Pediatrics states that a well-planned vegetarian diet can meet all the nutritional requirements for children and teens, but the key phrase is "well-planned." A teenage athlete who gives up eating meat and chooses french fries and a soft drink for lunch is not going to meet energy demands for sports. Athletes — vegetarian or meat eaters — need to plan meals around training and competition to make sure they have adequate fuel for performance. For help planning a vegetarian meal pattern, check out the USDA's tips and resources for vegetarian diets at http://www.mypyramid.gov/tips_resources ... print.html.
Athletes need more protein than nonathletes. Some researchers suggest that vegetarian athletes need slightly more protein, about 10 percent more, because the protein in plants is not as digestible as the protein in meat. However, it is easy to meet protein needs with foods other than meat. Good protein sources for vegetarians include beans and rice, lentil or bean soup with whole-grain bread, peanut butter and crackers, pasta with tomato sauce and soy cheese, and nuts. In addition, there are many soy-based foods to choose from.
Getting adequate calcium and iron is not difficult with the right food choices. Vegetarians who eat dairy foods will have no trouble meeting calcium needs, but for those who forgo all dairy foods, calcium-fortified soy and rice milk, as well as soy-based cheeses, provide good sources of calcium. Other good choices of calcium include broccoli, Chinese cabbage (Napa), collard and turnip greens, almonds, dried beans and calcium-fortified juice. To get adequate iron, choose foods like dried beans and fortified breakfast cereals, but also include a food rich in vitamin C to enhance iron absorption — top a bean burrito with chopped tomatoes, or slice strawberries on cereal to help get adequate iron.
Broccoli Red Pepper Stir-Fry
4 servings
Hands on: 15 minutes
Total time: 20 minutes
1 teaspoon olive oil
1 teaspoon walnut oil
2 large cloves garlic, peeled and finely chopped
3 cups broccoli florets
2 tablespoons water
1 large red bell pepper, washed, cored and cut into short strips
1 medium onion, peeled, cut in half and then into lengthwise slivers
1 tablespoons lemon juice
1/2 teaspoon salt
Prepare all ingredients before starting to cook. Heat oils in large skillet over high heat. Add garlic and sauté only until slightly cooked; do not brown. Immediately add broccoli. Stir-fry continuously until all broccoli has turned to a bright green color. Add 2 tablespoons water, cover and remove from heat for 2 minutes. Return skillet to high heat. Add red pepper and onion. Continue to cook, stirring for another 2 to 3 minutes. Vegetables will be crisp and brilliant in color when properly cooked. Toss with lemon juice and salt and serve.
— http://www.fruitsandveggiesmorematters.org
Per serving: 60 calories (percent of calories from fat, 37), 2 grams protein, 9 grams carbohydrates, 3 grams fiber, 2 grams fat (less than 1 gram saturated), no cholesterol, 308 milligrams sodium.
Nutritional bonus points: Add some firm, cubed tofu and serve this over brown rice or whole-wheat pasta for a vegetarian entree or serve as a side dish to a veggie burger. The peppers and broccoli make this dish an excellent source of vitamins A and C, both anti-oxidant nutrients.
