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Fat's the issue: eating in your 30s and 40s
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Fat's the problem
Fat calories are mostly bad, but some are worse than others. What kind you eat can also make all the difference to your chances of getting dangerous conditions such as heart disease, diabetes, gallbladder disease, respiratory problems and some cancers. Avoiding high-fat foods is a good start, but you still need to keep some fats in your diet, not least because they contain important nutrients like vitamin E. Healthy fats include those found in oily fish, whereas ones to cut down include saturated fats found in dairy products. Veggie vitamins
Vegetarians who eat a balanced diet needn't worry too much about getting enough vitamins, although vegans will find it harder to get enough of the vitamins B12 and D.
Like vitamin B12, vitamin B2 - or riboflavin - is found in meat and milk products. Good vegan sources of riboflavin include yeast extracts, fortified breakfast cereals, seaweed, avocado and seeds such as sesame or sunflower. Vitamin D
This is found in animal foods such as meat, egg yolk and liver, although fortified breakfast cereals, fortified soya milk, soya cheese and vegan margarines do contain a good amount. The main source of vitamin D is via the action of sunlight on the skin, so people who have to wear enveloping clothes or are strict vegans may need vitamin D supplements. Iron
The risk of iron deficiency, or anaemia, is increased for those following strict vegan diets. Plants contain a type of iron called non-haem iron which is not as readily absorbed as the type of iron found in meat and meat products. In addition, plant foods and wholegrain cereals contain compounds called phytates that combine with iron and makes it unavailable for absorption by the body. Tannins in tea also reduce the absorption of iron. So including a vitamin C rich food or drink rather than having tea during a meal will help increase the absorption of non-haem iron.
Fat calories are mostly bad, but some are worse than others. What kind you eat can also make all the difference to your chances of getting dangerous conditions such as heart disease, diabetes, gallbladder disease, respiratory problems and some cancers. Avoiding high-fat foods is a good start, but you still need to keep some fats in your diet, not least because they contain important nutrients like vitamin E. Healthy fats include those found in oily fish, whereas ones to cut down include saturated fats found in dairy products.
Vegetarians who eat a balanced diet needn't worry too much about getting enough vitamins, although vegans will find it harder to get enough of the vitamins B12 and D.
Vitamin B12
This is needed to prevent anaemia, and is found mainly in animals and animal products. Although bacteria and fungi can make the vitamin, plant foods usually don't have appreciable amounts unless bacteria have contaminated them. Other sources include fortified yeast extract, fortified soya milk, fortified breakfast cereals and fortified textured vegetable protein.
Like vitamin B12, vitamin B2 - or riboflavin - is found in meat and milk products. Good vegan sources of riboflavin include yeast extracts, fortified breakfast cereals, seaweed, avocado and seeds such as sesame or sunflower. Vitamin D
This is found in animal foods such as meat, egg yolk and liver, although fortified breakfast cereals, fortified soya milk, soya cheese and vegan margarines do contain a good amount. The main source of vitamin D is via the action of sunlight on the skin, so people who have to wear enveloping clothes or are strict vegans may need vitamin D supplements. Iron
The risk of iron deficiency, or anaemia, is increased for those following strict vegan diets. Plants contain a type of iron called non-haem iron which is not as readily absorbed as the type of iron found in meat and meat products. In addition, plant foods and wholegrain cereals contain compounds called phytates that combine with iron and makes it unavailable for absorption by the body. Tannins in tea also reduce the absorption of iron. So including a vitamin C rich food or drink rather than having tea during a meal will help increase the absorption of non-haem iron.
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