nutritional and dietary needs (vegan)

Question 1

why is vitamin b12 often deficient in a vegan diet and how can this be prevented?

Answer 1

it is not found naturally in plant sources. fortified foods such as soya milk and meat alternatives and breakfast cereals are the best sources of vitamin b12 for those excluding all animal products

Question 2

discuss fat in a vegans diet

Answer 2

vegans need to include a range of foods rich in unsaturated fats, which provide important essential fatty acids, e.g pine nuts, flax seeds

Question 3

discuss protein in a vegans diet

Answer 3

protein from plant sources is of low biological value. plant foods need to be eaten in combination (e.g beans on toast) to insure all the indispensable amino acids are provided

soya and quinoa are the only two plant sources of high biological value protein

Question 4

discuss calcium in a vegans diet

Answer 4

calcium from plant sources can be difficult for the body to absorb, due to the presence of phytates and oxalates. vegans should eat foods fortified with calcium e.g white bread, soya milk/ yoghurts and breakfast cereals

Question 5

discuss vitamin d in a vegans diet

Answer 5

vegans can meet vitamin d requirements by eating cereals and reduced fat spreads fortified with vitamin d. it is essential to get exposure to sunlight to promote vitamin d synthesis in the skin

Question 6

discuss iron in a vegans diet

Answer 6

iron from non haem sources (e.g cereals, green leafy vegetables, dried fruit, nuts and pulses) is absorbed less efficiently than iron from meat.

to promote absorption, these foods should be eaten with foods rich in vitamin c

tannins in tea can affect the absorption of iron so tea should not be drunk with meals

Question 7

discuss vitamin b12 in a vegans diet

Answer 7

vegans must ensure that they include vitamin b12 in their diet as it is not found from plant sources.

fortified foods such as soya milk, meat alternatives and breakfast cereals are the best sources of vitamin b12 for those excluding all animal products.

vegans may be advised to use a vitamin b12 supplement. tofu is one alternative to meat