{"id":2424,"date":"2021-06-24T11:31:24","date_gmt":"2021-06-24T03:31:24","guid":{"rendered":"https:\/\/365cps.org.sg\/resourcehub\/?p=2424"},"modified":"2023-01-31T10:47:45","modified_gmt":"2023-01-31T02:47:45","slug":"vegetarian-diets","status":"publish","type":"post","link":"https:\/\/365cps.org.sg\/resourcehub\/vegetarian-diets\/","title":{"rendered":"Vegetarian Diets"},"content":{"rendered":"<p>One may adopt a plant-based diet for multiple reasons such as religious beliefs, animal welfare rights or health. There are several classifications of plant-based diets but the 2 common types are Lacto-ovo vegetarians and vegans.\u00a0<strong><em>Lacto-ovo vegetarians<\/em><\/strong>\u00a0refer to people who include eggs and dairy on top of their plant-based diets. Whereas\u00a0<strong><em>vegans<\/em><\/strong>\u00a0refer to people who omit animal products entirely. Omitting animal-based products may lead to inadequate intake of certain types of nutrients. If you are practising a plant-based diet, ensure that you have an adequate intake of\u00a0<strong><em>protein, iron, calcium and vitamin B12.<\/em><\/strong><\/p>\n<p><strong>Protein<\/strong><\/p>\n<p>From building and repairing muscle tissues to maintaining a healthy immune system, protein plays an essential role in our diet. Majority of the protein rich-foods are animal-based.\u00a0<strong><em>Lacto-ovo<\/em><\/strong>\u00a0vegetarians can obtain their main sources of\u00a0<strong><em>high quality protein<\/em><\/strong>\u00a0from\u00a0<strong><em>dairy, eggs, and soy products<\/em><\/strong>.<\/p>\n<p>On the other hand,\u00a0<strong><em>vegans<\/em><\/strong>\u00a0need to make sure that their diet comprises at least 3 servings per day of high-protein plant-based foods \u2014\u00a0<strong><em>soy, quinoa, beans, peas, legumes, nuts<\/em><\/strong>\u00a0etc.<\/p>\n<p>Examples of 1 serving of plant-based protein are:<\/p>\n<ul>\n<li>150g of soy food (eg. tempeh, taukwa or tofu)<\/li>\n<li>1 cup of cooked beans, edamame, lentils, quinoa or peas<\/li>\n<\/ul>\n<p>Soy products and quinoa are excellent sources of protein as they are high-quality protein which means they contain all the essential amino acids our body requires. Nuts and seeds are also rich in protein and can be consumed as snacks.<\/p>\n<p><strong>Iron<\/strong><\/p>\n<p>Our body requires iron to produce red blood cells and transport oxygen. Inadequate iron intake can lead to symptoms like extreme fatigue and even anemia. Good\u00a0<strong><em>plant-based sources of iron<\/em><\/strong>\u00a0include vegetables, whole grains, beans, peas and nuts. Nonetheless, as plant-sources of iron are not as readily absorbed as animal sources (eg. red meats),\u00a0<strong><em>vitamin C rich fruits<\/em><\/strong>\u00a0(eg. kiwis and oranges) may be taken alongside these foods to enhance iron absorption.<\/p>\n<p>Caffeine may obstruct iron absorption. Hence it is recommended to avoid drinking coffee or tea immediately after meals.<\/p>\n<p><strong>Calcium<\/strong><\/p>\n<p>Not only are calcium responsible for building and maintaining strong bones, but they are also vital in maintaining healthy communication between the brain and other parts of the body. Adequate calcium intake helps to decrease your risk of osteoporosis. It is no doubt that\u00a0<strong><em>dairy products<\/em><\/strong>\u00a0are still the best sources when it comes to calcium. For individuals who do not take dairy products, opt for calcium-<strong><em>fortified soy milk, almond milk or oat milk<\/em><\/strong>\u00a0in your diet.\u00a0<strong><em>Whole grains, leafy vegetables, tofu and nuts<\/em><\/strong>\u00a0also contribute small amounts of calcium. Consume calcium with\u00a0<strong><em>vitamin D<\/em><\/strong>, as this vitamin increases calcium absorption in our bodies. Sources of vitamin D include fish (fish oil), fortified dairy products, mushrooms, and sunlight.<\/p>\n<p><strong>Vitamin B12<\/strong><\/p>\n<p>Vitamin B12 can only be found naturally in animal-based food such as dairy products and eggs. Hence, this is may pose a problem for vegans. For individuals who omit animal-based foods entirely, it is advised to consume\u00a0<strong><em>vitamin B12-fortified foods<\/em><\/strong>\u00a0like breakfast cereals or soy beverages. People who do not consume animal products should also regularly assess their vitamin B12 status to avoid vitamin B12 deficiency, which can potentially lead to a condition called pernicious anemia.<\/p>\n<p>In conclusion, establishing an adequate intake of key nutrients through diet is necessary to prevent or decrease the risk of deficiency and the onset of unwanted conditions such as osteoporosis or anemia. Include a\u00a0<strong><em>wide variety of grains, nuts, seeds, soy products, vegetables and fruits<\/em><\/strong>\u00a0in your diet. For cancer patients, discuss your food intake with a registered dietician if you are practicing a plant-based diet or if you are planning to start a plant-based diet.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>One may adopt a plant-based diet for multiple reasons such as religious beliefs, animal welfare rights or health. There are several classifications of plant-based diets but the 2 common types&#8230;<\/p>\n","protected":false},"author":3,"featured_media":2425,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[74,62,15],"tags":[43],"class_list":{"0":"post-2424","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-blogs","8":"category-healthy-lifestyle","9":"category-nutrition","10":"tag-diet"},"acf":{"standfirst":"If you are practising a plant-based diet, ensure that you have an adequate intake of protein, iron, calcium and vitamin B12.","author_":"Suzeen Soh","job_title":"Nutrition Intern","organisation":"365 Cancer Prevention Society","link":"","post_header_image":2425,"background_alignment":"center"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Vegetarian Diets | 365 Cancer Prevention Society<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/365cps.org.sg\/resourcehub\/vegetarian-diets\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Vegetarian Diets | 365 Cancer Prevention Society\" \/>\n<meta property=\"og:description\" content=\"One may adopt a plant-based diet for multiple reasons such as religious beliefs, animal welfare rights or health. There are several classifications of plant-based diets but the 2 common types...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/365cps.org.sg\/resourcehub\/vegetarian-diets\/\" \/>\n<meta property=\"og:site_name\" content=\"365 CPS Resource Hub\" \/>\n<meta property=\"article:published_time\" content=\"2021-06-24T03:31:24+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-01-31T02:47:45+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/365cps.org.sg\/resourcehub\/wp-content\/uploads\/2023\/01\/Vegeterian-Diet-scaled-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Lim\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Lim\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/365cps.org.sg\/resourcehub\/vegetarian-diets\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/365cps.org.sg\/resourcehub\/vegetarian-diets\/\"},\"author\":{\"name\":\"Lim\",\"@id\":\"https:\/\/365cps.org.sg\/resourcehub\/#\/schema\/person\/6afe96e22e1780f4859a3cab24192bd3\"},\"headline\":\"Vegetarian Diets\",\"datePublished\":\"2021-06-24T03:31:24+00:00\",\"dateModified\":\"2023-01-31T02:47:45+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/365cps.org.sg\/resourcehub\/vegetarian-diets\/\"},\"wordCount\":601,\"publisher\":{\"@id\":\"https:\/\/365cps.org.sg\/resourcehub\/#organization\"},\"image\":{\"@id\":\"https:\/\/365cps.org.sg\/resourcehub\/vegetarian-diets\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/365cps.org.sg\/resourcehub\/wp-content\/uploads\/2023\/01\/Vegeterian-Diet-scaled-1.jpg\",\"keywords\":[\"Diet\"],\"articleSection\":[\"Blogs\",\"Healthy Lifestyle\",\"Nutrition\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/365cps.org.sg\/resourcehub\/vegetarian-diets\/\",\"url\":\"https:\/\/365cps.org.sg\/resourcehub\/vegetarian-diets\/\",\"name\":\"Vegetarian Diets | 365 Cancer Prevention Society\",\"isPartOf\":{\"@id\":\"https:\/\/365cps.org.sg\/resourcehub\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/365cps.org.sg\/resourcehub\/vegetarian-diets\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/365cps.org.sg\/resourcehub\/vegetarian-diets\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/365cps.org.sg\/resourcehub\/wp-content\/uploads\/2023\/01\/Vegeterian-Diet-scaled-1.jpg\",\"datePublished\":\"2021-06-24T03:31:24+00:00\",\"dateModified\":\"2023-01-31T02:47:45+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/365cps.org.sg\/resourcehub\/vegetarian-diets\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/365cps.org.sg\/resourcehub\/vegetarian-diets\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/365cps.org.sg\/resourcehub\/vegetarian-diets\/#primaryimage\",\"url\":\"https:\/\/365cps.org.sg\/resourcehub\/wp-content\/uploads\/2023\/01\/Vegeterian-Diet-scaled-1.jpg\",\"contentUrl\":\"https:\/\/365cps.org.sg\/resourcehub\/wp-content\/uploads\/2023\/01\/Vegeterian-Diet-scaled-1.jpg\",\"width\":2560,\"height\":1707},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/365cps.org.sg\/resourcehub\/vegetarian-diets\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Resources\",\"item\":\"https:\/\/365cps.org.sg\/resourcehub\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Cancer Prevention\",\"item\":\"https:\/\/365cps.org.sg\/resourcehub\/category\/prevention\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Healthy Lifestyle\",\"item\":\"https:\/\/365cps.org.sg\/resourcehub\/category\/prevention\/healthy-lifestyle\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Vegetarian Diets\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/365cps.org.sg\/resourcehub\/#website\",\"url\":\"https:\/\/365cps.org.sg\/resourcehub\/\",\"name\":\"365 CPS Resource Hub\",\"description\":\"Your ultimate cancer resource\",\"publisher\":{\"@id\":\"https:\/\/365cps.org.sg\/resourcehub\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/365cps.org.sg\/resourcehub\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/365cps.org.sg\/resourcehub\/#organization\",\"name\":\"365 CPS Resource Hub\",\"url\":\"https:\/\/365cps.org.sg\/resourcehub\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/365cps.org.sg\/resourcehub\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/365cps.org.sg\/resourcehub\/wp-content\/uploads\/2022\/10\/365CPS-Logo-Retina.webp\",\"contentUrl\":\"https:\/\/365cps.org.sg\/resourcehub\/wp-content\/uploads\/2022\/10\/365CPS-Logo-Retina.webp\",\"width\":240,\"height\":175,\"caption\":\"365 CPS Resource Hub\"},\"image\":{\"@id\":\"https:\/\/365cps.org.sg\/resourcehub\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/365cps.org.sg\/resourcehub\/#\/schema\/person\/6afe96e22e1780f4859a3cab24192bd3\",\"name\":\"Lim\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/365cps.org.sg\/resourcehub\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/cf6824ffefdf977dbbdf99efe33156c5dd8c50b6dd7e48e456248983f497d62c?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/cf6824ffefdf977dbbdf99efe33156c5dd8c50b6dd7e48e456248983f497d62c?s=96&d=mm&r=g\",\"caption\":\"Lim\"},\"url\":\"https:\/\/365cps.org.sg\/resourcehub\/author\/yunqianlim\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Vegetarian Diets | 365 Cancer Prevention Society","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/365cps.org.sg\/resourcehub\/vegetarian-diets\/","og_locale":"en_US","og_type":"article","og_title":"Vegetarian Diets | 365 Cancer Prevention Society","og_description":"One may adopt a plant-based diet for multiple reasons such as religious beliefs, animal welfare rights or health. There are several classifications of plant-based diets but the 2 common types...","og_url":"https:\/\/365cps.org.sg\/resourcehub\/vegetarian-diets\/","og_site_name":"365 CPS Resource Hub","article_published_time":"2021-06-24T03:31:24+00:00","article_modified_time":"2023-01-31T02:47:45+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/365cps.org.sg\/resourcehub\/wp-content\/uploads\/2023\/01\/Vegeterian-Diet-scaled-1.jpg","type":"image\/jpeg"}],"author":"Lim","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Lim","Est. reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/365cps.org.sg\/resourcehub\/vegetarian-diets\/#article","isPartOf":{"@id":"https:\/\/365cps.org.sg\/resourcehub\/vegetarian-diets\/"},"author":{"name":"Lim","@id":"https:\/\/365cps.org.sg\/resourcehub\/#\/schema\/person\/6afe96e22e1780f4859a3cab24192bd3"},"headline":"Vegetarian Diets","datePublished":"2021-06-24T03:31:24+00:00","dateModified":"2023-01-31T02:47:45+00:00","mainEntityOfPage":{"@id":"https:\/\/365cps.org.sg\/resourcehub\/vegetarian-diets\/"},"wordCount":601,"publisher":{"@id":"https:\/\/365cps.org.sg\/resourcehub\/#organization"},"image":{"@id":"https:\/\/365cps.org.sg\/resourcehub\/vegetarian-diets\/#primaryimage"},"thumbnailUrl":"https:\/\/365cps.org.sg\/resourcehub\/wp-content\/uploads\/2023\/01\/Vegeterian-Diet-scaled-1.jpg","keywords":["Diet"],"articleSection":["Blogs","Healthy Lifestyle","Nutrition"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/365cps.org.sg\/resourcehub\/vegetarian-diets\/","url":"https:\/\/365cps.org.sg\/resourcehub\/vegetarian-diets\/","name":"Vegetarian Diets | 365 Cancer Prevention Society","isPartOf":{"@id":"https:\/\/365cps.org.sg\/resourcehub\/#website"},"primaryImageOfPage":{"@id":"https:\/\/365cps.org.sg\/resourcehub\/vegetarian-diets\/#primaryimage"},"image":{"@id":"https:\/\/365cps.org.sg\/resourcehub\/vegetarian-diets\/#primaryimage"},"thumbnailUrl":"https:\/\/365cps.org.sg\/resourcehub\/wp-content\/uploads\/2023\/01\/Vegeterian-Diet-scaled-1.jpg","datePublished":"2021-06-24T03:31:24+00:00","dateModified":"2023-01-31T02:47:45+00:00","breadcrumb":{"@id":"https:\/\/365cps.org.sg\/resourcehub\/vegetarian-diets\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/365cps.org.sg\/resourcehub\/vegetarian-diets\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/365cps.org.sg\/resourcehub\/vegetarian-diets\/#primaryimage","url":"https:\/\/365cps.org.sg\/resourcehub\/wp-content\/uploads\/2023\/01\/Vegeterian-Diet-scaled-1.jpg","contentUrl":"https:\/\/365cps.org.sg\/resourcehub\/wp-content\/uploads\/2023\/01\/Vegeterian-Diet-scaled-1.jpg","width":2560,"height":1707},{"@type":"BreadcrumbList","@id":"https:\/\/365cps.org.sg\/resourcehub\/vegetarian-diets\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Resources","item":"https:\/\/365cps.org.sg\/resourcehub\/"},{"@type":"ListItem","position":2,"name":"Cancer Prevention","item":"https:\/\/365cps.org.sg\/resourcehub\/category\/prevention\/"},{"@type":"ListItem","position":3,"name":"Healthy Lifestyle","item":"https:\/\/365cps.org.sg\/resourcehub\/category\/prevention\/healthy-lifestyle\/"},{"@type":"ListItem","position":4,"name":"Vegetarian Diets"}]},{"@type":"WebSite","@id":"https:\/\/365cps.org.sg\/resourcehub\/#website","url":"https:\/\/365cps.org.sg\/resourcehub\/","name":"365 CPS Resource Hub","description":"Your ultimate cancer resource","publisher":{"@id":"https:\/\/365cps.org.sg\/resourcehub\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/365cps.org.sg\/resourcehub\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/365cps.org.sg\/resourcehub\/#organization","name":"365 CPS Resource Hub","url":"https:\/\/365cps.org.sg\/resourcehub\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/365cps.org.sg\/resourcehub\/#\/schema\/logo\/image\/","url":"https:\/\/365cps.org.sg\/resourcehub\/wp-content\/uploads\/2022\/10\/365CPS-Logo-Retina.webp","contentUrl":"https:\/\/365cps.org.sg\/resourcehub\/wp-content\/uploads\/2022\/10\/365CPS-Logo-Retina.webp","width":240,"height":175,"caption":"365 CPS Resource Hub"},"image":{"@id":"https:\/\/365cps.org.sg\/resourcehub\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/365cps.org.sg\/resourcehub\/#\/schema\/person\/6afe96e22e1780f4859a3cab24192bd3","name":"Lim","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/365cps.org.sg\/resourcehub\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/cf6824ffefdf977dbbdf99efe33156c5dd8c50b6dd7e48e456248983f497d62c?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/cf6824ffefdf977dbbdf99efe33156c5dd8c50b6dd7e48e456248983f497d62c?s=96&d=mm&r=g","caption":"Lim"},"url":"https:\/\/365cps.org.sg\/resourcehub\/author\/yunqianlim\/"}]}},"_links":{"self":[{"href":"https:\/\/365cps.org.sg\/resourcehub\/wp-json\/wp\/v2\/posts\/2424","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/365cps.org.sg\/resourcehub\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/365cps.org.sg\/resourcehub\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/365cps.org.sg\/resourcehub\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/365cps.org.sg\/resourcehub\/wp-json\/wp\/v2\/comments?post=2424"}],"version-history":[{"count":3,"href":"https:\/\/365cps.org.sg\/resourcehub\/wp-json\/wp\/v2\/posts\/2424\/revisions"}],"predecessor-version":[{"id":2461,"href":"https:\/\/365cps.org.sg\/resourcehub\/wp-json\/wp\/v2\/posts\/2424\/revisions\/2461"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/365cps.org.sg\/resourcehub\/wp-json\/wp\/v2\/media\/2425"}],"wp:attachment":[{"href":"https:\/\/365cps.org.sg\/resourcehub\/wp-json\/wp\/v2\/media?parent=2424"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/365cps.org.sg\/resourcehub\/wp-json\/wp\/v2\/categories?post=2424"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/365cps.org.sg\/resourcehub\/wp-json\/wp\/v2\/tags?post=2424"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}