by a dietitan inspiring and motivating healthy eating
Vegetarian, vegan and gluten free sources of nutrition from the diet
Good vegetarian and vegan sources of iron rich foods. Iron is important for making red blood cells which carry oxygen around the body. RDI for adult men 8.7mg a day, adult women 14.8mg a day. If you regularly include the foods listed below in your diet you should get all the iron your body needs;-
Beans, lentils, peas
Dried fruit – such as dried apricots or raisins
Wholegrains – i.e. brown rice, brown bread
Fortified breakfast cereals with iron
Most dark-green leafy vegetables – such as watercress, curly kale and broccoli
Tannins found in tea and red wine prevent the body from absorbing iron so, don’t have them with your meals. Have vitamin C which helps the body to absorb iron.
Dates with benefits
Dates are nutritious, high in antioxidants and 3 dried dates count towards 1 of your 5 A Day,
100g of dates provides;-
Carbs: 75 grams
Fiber: 7 grams
Protein: 2 grams
Potassium: 20% of the RDI
Magnesium: 14% of the RDI
Copper: 18% of the RDI
Manganese: 15% of the RDI
Iron: 5% of the RDI
Vitamin B6: 12% of the RDI
A smooth date indicates it’s freshness.
Plant based proteinsources
Proteins within the body break down into amino acids that help the body grow and repair. Our hair, skin and muscle are all made from the protein we eat. Animal sources and three plant sources soy protein, quinoa and quorn contain all the essential amino acids required for good health and are therefore, said to be a ‘complete protein’.
Other plant sources lack one or more of the essential amino acids and are not a complete protein source however, eating a variety of plant based proteins each day gives you all the essential amino acids you need. RDI Men 55g of protein per day Women 45g protein per day or 0.75g of protein per kilo of body weight.
Meat free protein sources include;
Pulses 8g of protein per 3 tablespoon serving
Soya beans 8g of protein per 100g serving
Tofu, Quinoa 8g of protein per 185g per serving or 5 tablespoons when cooked