Vegetarianism For Active Individuals

Ilana Katz, MS, RD, LD

Contrary to some schools of thought, vegetarian eating can support optimal energy levels. Studies have demonstrated that a well-chosen vegetarian diet contains adequate energy and protein, is high in carbohydrate and low in fat - making it ideal for striving to meet the dietary guidelines encouraged for physical activity.

Animal proteins provide all the essential amino acids, whereas plant sources (with the exception of soy) do not. For this reason it is important that vegetarians combine plant protein foods at individual meals or throughout the day to ensure all the essential amino acids are supplied. As long as a variety of protein containing plant foods consumed over the course of the day, and the energy requirements of the athlete are being met, your protein intake will meet your daily protein requirements.

Certain vitamins and minerals that are commonly found in animal based foods such as iron, riboflavin, vitamin B12, calcium and zinc can be found in adequate quantities when suitable meat alternatives are included in the diet. A key issue is to educate your self and explore vegetarian alternatives. Vegetrians must replace the nutrients normally provided by meat and other foods excluded from their daily intake.

Good sources of Iron and Zinc:

Food Source	Iron (mg)	Zinc (mg)
Raisin bran cereal (3/4 cup)	18	4
Cream of wheat (1/2 cup)	9	0.3
Beans (1 cup)	4.5	3.5
Spinach (1/2 cup cooked)	3	1
Enriched Pasta (1cup cooked)	2	1
Tofu (1/4 cake)	2	1
Peas (1/2 cup)	1	1
Broccoli (1/2 cup)	1	0.3
Dried Apricots (5 halves)	0.8	0.3

Food Combinations for Complete Protein (when combined these foods provide all the essential amino acids)

Rice and beans

Pita and split pea soup

Tortilla and beans

Cornbread and Chili (made from kidney beans)

Brown bread and baked beans

Chickpeas and tahini (hummus)

Tofu and sesame seeds

SAMPLE VEGETERIAN MEAL PLAN

Breakfast

Blend together 4 egg whites and ½ cup raw oats and ½ cup cottage cheese

Add cinnamon and splenda (optional) or a drop of vanilla extract (for taste)

Use as a pancake batter (spray skillet with pan, pour mixture when hot, turn over when batter begins to bubble, serve hot, with 1 T sugar free maple syrup)

Snack

Activia lite yogurt (4oz) and 1 cup mixed berries

Lunch

Large salad with mixed greens (include spinach), chickpeas, mandarin oranges, walnuts, ¼ cup feta cheese, and 2 T low fat balsamic vinaigrette

Include ½ cup sautéed tofu sprinkled with sesame seeds (good source of protein)

Snack (protein shake)

Blend together 1 scoop vanilla whey protein powder, 1 banana, 1 tbsp peanut butter, 1 cup ice, and 1 cup water

Snack

Protein bar

Dinner (Krazy Rice and Beans)

Long grain brown rice

1 can of Canelini or small white beans

3 stalks Celery, ½ large Onions, 2 – 3 cloves Fresh Garlic

1 Tbsp Extra Virgin Olive Oil

Handful Fresh Parsley (chopped)

Dried Herbs du Provence*

Dry white wine (optional)

1/3 cup grated Parmigiano Reggiano Cheese

Salt, pepper and hot red pepper (also optional) to taste

Preheat a large sauté pan on med. heat. Chop celery, finely dice onion, finely dice garlic.

Heat Olive Oil in the skillet, and add the vegetables. Add a few pinches of the dried herbs, some kosher salt, freshly ground black pepper and a small bit of red pepper flakes. Sauté approx 5 mins, until the onions are translucent, and the celery is cooked, yet still crunchy. Remove veggies from skillet and set to the side.

Add another tbsp olive oil, into the skillet and reheat. Add 1 cup of brown rice to the hot oil, and stir until all the grains are coated in the oil about a minute or so. Add 2 cups of liquid and stir. (Combo of water, wine and vegetable stock). Once boiling, lower the heat to a simmer, cover the pan, let simmer for for 45 or 50 minutes according to the directions on the rice you use.

In the meantime, open the can of beans, drain the liquid and give them a quick rinse.

When the rice is done, fluff it with a fork, and then keeping the skillet on low heat, add the veggies and beans to the pan to heat them through. Add cheese and fresh parsley.

Serve with a salad, some whole grain French or Italian Bread and some of that dry white wine you used to cook the rice.

*Herbs du Provence is a mixture of herbs that contains some or all of these mixed together:

Marjoram, Savory, Basil, Rosemary, Thyme, Oregano, Lavender, Fennel Seed

If you don't have this in your pantry, be sure to use rosemary, thyme, basil and oregano. You can of course substitute fresh herbs if you wish.

Ilana Katz has a masters degree in dietetics with an emphasis in sports nutrition. Her work has ranged from elite to recreational athletes. She specializes in body composition and weight management specific to individual goals and needs.