+ Nutrition
and More*

By Kate Fisher

Kate Fischer, MS, RD, LD is the managing partner of Edge Performance Fitness, LLC, Portland, OR. She offers group fitness classes, and personal nutrition counseling.

503-265-8685
kate@edgeperformancefitness.com
www.edgeperformancefitness.com

*The information contained herein is not intended to diagnose or treat ANY medical condition. Always consult your physician before beginning any new exercise or treatment.

Active Vegetarians and Nutrition

Interest in vegetarianism, in its many forms, has gained popularity in the past years. Whether for ethical, physical, medicinal, or simply a personal preference, many individuals, including many active individuals, have either adopted the vegetarian lifestyle or are regularly replacing meat with vegetarian alternatives. Think about your grocery store and the multitude of meat substitutes that line the shelves these days. Summer and fall barbeques almost always have a meat alternative to throw on the grill.

There are a variety of “vegetarian” diets that fall under this classification. For example: lacto-ovo vegetarians includes dairy products and eggs but not meat, fish, or fowl, whereas a lacto-vegetarian excludes eggs, meat, fish, and fowl, but consumes dairy products. Vegans exclude all dairy, eggs, and other animal products.

Because these diets exclude certain food groups, there are key nutrients that deserve attention in the diets of vegetarians to assure that what you eat supports your activity level and health. Iron for example, in plant forms (non-heme iron) is less bioavailable to the body than animal sources (heme iron). Iron is essential to oxygen transport through the blood to the muscles, most noticeably during exercise. Iron is just one example of key nutrients vegetarians need to be aware of.

Below are other key nutrients to consider for vegetarians, including functions of those nutrients, and recommendations to achieve adequate intake to support health and activity.

Looking back at food sources for these nutrients, there are some common trends in food groups that provide these key nutrients for vegetarians. These include:
• Fruits and vegetables (include a variety of colors and types of fruits and vegetables)
• Healthy fats: nuts and nut butters, nut oils, seeds and seed oils, olives, olive oil, avocado, soyfoods, etc.
• Legumes: dried beans, lentils, etc.
• Whole grains: quinoa, bulgar, barley, millet, whole grain breads and cereals, oats, etc.

Overall, vegetarian diets can provide the nutrients necessary for overall health and these diets can support the needs of active individuals and athletes. However, it may take some additional planning to assure your intake meets your needs. For the most nutrient bang for your buck, choose a wide variety of whole foods throughout the day. This includes an assortment of colorful fruits and vegetables, a variety of protein sources (beans, nuts, seeds, legumes, qauinoa), and balance with whole grains and healthy fats.