Methods of Farming
Intensive Livestock Farming vs.
Organic Farming
Bibiliography
Balanced Diet
We all need to eat a balanced diet to maintain good health. It is vital that athletes have all the nutrients they need to help them perform at their best.
There are 7 components (food types) in a balanced diet:
Bibiliography
What do vegetarians and vegans eat to maintain a balanced diet?
Carbohydrates – Bread, Rice
Fat - High-fat foods, which should be used sparingly, include oils, margarine, nuts, nut butters, seed butters, avocado, and coconut.
Protein - limited to dairy products but can include other sources of protein such as pulses (for example, lentils), nuts and seeds, eggs, Soya products such as tofu (and Quorn), and vegetable protein foods.
Vitamins – Ground Flax Seeds and Walnuts
Minerals –
Calcium: Food Source: Green leafy vegetables such as kale, collard and turnip ...
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Bibiliography
What do vegetarians and vegans eat to maintain a balanced diet?
Carbohydrates – Bread, Rice
Fat - High-fat foods, which should be used sparingly, include oils, margarine, nuts, nut butters, seed butters, avocado, and coconut.
Protein - limited to dairy products but can include other sources of protein such as pulses (for example, lentils), nuts and seeds, eggs, Soya products such as tofu (and Quorn), and vegetable protein foods.
Vitamins – Ground Flax Seeds and Walnuts
Minerals –
Calcium: Food Source: Green leafy vegetables such as kale, collard and turnip greens, bok choy, broccoli, tofu, beans, chick peas, sunflower and sesame seeds, brazil nuts, almonds, flax seeds, dried figs, dried fruits, blackstrap molasses.
Chromium: Food Source: Whole grains, nuts, peanuts, cooked spinach, mushrooms, broccoli, apples.
Copper: Food Source: Seeds and nuts, whole grains, dried beans, mushrooms.
Fluoride: Food Source: Brewed tea, apples, cooked spinach and kale.
Iodine: Food Source: Sea salt, Iodized salt, Iodine–rich sea vegetables, kelp.
Iron: Food Source: Sea vegetables, green leafy vegetables, legumes/beans, seeds and nuts, dried fruits, prune juice, watermelon, cream of wheat, spinach, whole grains, bran flakes, blackstrap molasses.
Magnesium: Food Source: Cooked spinach, brown rice, almonds/nuts, legumes/beans, broccoli, wheat germ/bran, whole grains, dried figs, cooked oatmeal, green leafy vegetables, bananas, peanuts.
Manganese: Food Source: Whole grains and cereals, brown rice, wheat germ, cooked oatmeal, almonds, nuts, seeds, legumes, black beans, cooked kale and spinach, avocados, strawberries, pineapples.
Molybdenum: Food Source: Beans, cereals, breads, cooked spinach, strawberries.
Phosphorus: Food Source: Cereal grains, bread and baked goods, pinto beans, nuts, almonds, dried beans, lentils, peas, peanuts, brown rice, avocados, spinach, vegetables, yeast.
Potassium: Food Source: Bananas, raisins, potatoes, baked sweet potatoes, winter squash, raw cauliflower, raw and cooked spinach, tomatoes, avocado, kiwi, dried fruits, dried apricots, melons, oranges, grapefruit, strawberries.
Riboflavin: Food Source: yeast, whole grains and cereals, beans, wheat germs, broccoli, mushrooms, spinach.
Selenium: Food Source: Whole grains, brazil nuts, kidney beans, yeast.
Zinc: Food Source: Whole grains and cereals, pumpkins seeds, legumes, peas, lentils, garbanzo beans, soy products, sunflower seeds, nuts, yeast, wheat germ, maple syrup, spinach, raw collard greens, corn.
Fibre – Wholemeal or whole-wheat bread, biscuits and flour. Fruit and vegetables.
* NOTE: Vegans cannot eat any of the above dairy products
* The Poster below is a recommended eating list, designed by ‘VeganPyramidFood’ in fact for vegetarians and vegans