Student first response
My responses to this week’s discussion are as follows:
Select one vegetarian protein options from Beans & Peas, Soy Products, or Nuts & Seeds; is the one you selected a good source of protein? Explain how this source benefit vegetarians? Identify three foods from this source and explain how they are beneficial to vegetarians.
I select beans and peas as good sources of protein for vegetarians. Beans and peas are categorized as legumes which are considered a great replacement for meat and contain protein (Clifford & Kozil, 2017). Three foods from beans and peas would be dry beans, dry peas, and lentils, including protein and other vital nutrients (Clifford & Kozil, 2017).
What are complementary proteins?
Complementary proteins are plant-based foods eaten together, causing sufficient levels of the crucial amino acids in the body, which include; methionine, tryptophan, lysine, isoleucine, and threonine, to name a few (“Protein in foods and dietary recommendations – Nutrition: Science and everyday application,” 2020).
Give six examples of complementary proteins.
Below are some examples of complementary proteins:
Hummus and Wheat Pita
Cornbread and Kidney Bean Chili
Cooked Tofu with Cashews
Beans and Rice
Peanut Butter Sandwich
Macaroni and Cheese (“Protein in foods and dietary recommendations – Nutrition: Science and everyday application,” 2020).
Explain the importance of complementary proteins to vegetarians.
Due to the change in diet for vegetarians, consuming complementary proteins becomes essential to ensure one is eating enough proteins, which helps the body grow and maintains body tissues. Also, protein helps the milk production process for breastfeeding women by providing needed hormones, antibodies, and enzymes (Clifford & Kozil, 2017).
What is mutual supplementation?
When more than two incomplete protein sources are mixed cohesively, it is considered Mutual Supplementation in the complete protein-making process (“Protein in foods and dietary recommendations – Nutrition: Science and everyday application,” 2020).
References
Clifford, J., & Kozil, A. (2017, September). Vegetarian diets – 9.324. CSU Extension. https://extension.colostate.edu/topic-areas/nutrition-food-safety-health/vegetarian-diets-9-324/.
Protein in foods and dietary recommendations – Nutrition: Science and everyday application. (2020, October 14). Open Oregon – Educational Resources. https://openoregon.pressbooks.pub/nutritionscience/chapter/6c-protein-in-foods-and-dietary-recommendations/.
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2)Student first response
Part 3. Use the resource Vegetarian Diets (Colorado State U. Extension). Key Nutrients of a Vegetarian Diet.
Identify and describe the four types of vegetarian diets found in this article.
Because of the variability in vegetarian diets, it is important for individuals to become familiar with their individual nutritional needs. People following a vegetarian diet generally receive adequate amounts of most nutrients. However, the following nutrients may be lacking so it is important to assure adequate amounts of these nutrients in the diet. Discuss omega-3 fatty acids and calcium in a vegetarian diet. Include any deficiencies, sources in the diet, and any recommendations.
The article references the four types of vegetarian diets as, Vegans; who only eat plant based food like vegetables, nuts and sprouted grains. Additionally Raw Vegans who similarly consume a plant based diet however rarely eat cooked food. Lacto Vegetarians, who eat a plant based diet however unlike Vegans consume milk and cheese dairy products. Lastly, Lacto-ovo Vegetarians who consume all dairy products along with their plant based diet.
The article does warn those who practice these diets against nutritional deficiencies. Advising that the plant based life style is only beneficial as any other when it is balanced properly just like any other diet.
The article addresses Omega 3 fatty acids and calcium as having the ability to improve cognitive functioning, overall vision and serve as an anti-inflammatory. Although meat is a source for these nutrients. Studies show that those who adopt a plant base diet can still receive adequate amounts of these nutrients. Through suggested amounts of flaxseed, milk walnuts, hemp and chia seeds.