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Komal Jethmalani  |327 Answers  |Ask -

Dietician, Diabetes Expert - Answered on Apr 02, 2022

Komal Jethmalani is a practising dietician and nutritionist with over 26 years of experience.
She specialises in weight loss and diabetes management.
Jethmalani has completed her MSc in food and nutrition from SNDT University and trained at Jaslok Hospital.
She is a NDEP-certified diabetes educator.... more
Daisy Question by Daisy on Apr 02, 2022Hindi

Dear Komal,
During our Lent fast, we keep away from all animal products, including milk and eggs.
Many do have milk and eggs, but this is how our family has always done it.
I am worried that not eating meat, fish, eggs and milk will affect our health.
What can we do to compensate and make sure health is not affected?
Thank you,


Milk, eggs and lean meat are excellent sources of protein, iron, calcium, vitamin B12 and many other essential nutrients.

You can get these from plant foods as well. Good combinations of cereal-pulse, beans-legumes, nuts, soya and pseudo-cereals like quinoa and oats are a good source of nutrients.

Ensure that you have balanced meals.

Every meal should contain a protein and fibre source, along with complex carbs.

Have three main meals with healthy fillers like fruits, nuts, coconut water, buttermilk, lemon water, etc, in between to meet all your nutrient requirements.


DISCLAIMER: The answer provided by rediffGURUS is for informational and general awareness purposes only. It is not a substitute for professional medical diagnosis or treatment.

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Komal Jethmalani  |327 Answers  |Ask -

Dietician, Diabetes Expert - Answered on Nov 11, 2020

Hi KomalWhat tips do you have for vegetarians?Also, since we don’t go out much, how does that affect our Vitamin D? And I also keep hearing about Vitamin B12?Are there any other vitamins and tablets we should take?My friend has started taking zinc.Sanay

Vegetarian diets are healthy if taken in the correct combinations and proportions.

Although the first quality protein is obtained from animal food, we can procure good quality proteins from plant foods as well.

Plant foods are rich in whole grains, fruits and vegetables, which provide many essential nutrients including fibre.

Fibre is an antidote for many ailments -- mainly gut health. A balanced healthy diet must contain sufficient amount of fibre to be a metabolically active diet.

As the sources of B12 are mainly animal foods, most vegetarians do have its deficiency.

Lacto-vegetarians may not have this deficiency but strict vegans may require additional supplements.

Exposure to direct sunlight is the best way of gain Vitamin D. But if that is restricted, you may develop a deficiency.

To prevent the same, you can include sea food, mushrooms, eggs, etc, in your diet and additional Vitamin D supplements.

Our diet can provide all the macro and micro nutrients if it meets individual requirements.

Plant foods are also rich sources of phytonutrients, which are powerful antioxidants like zinc, manganese, magnesium, vitamin C, etc, that can help fight the damage caused to our bodies’ cells over time.

If these requirements are not fulfilled by diet alone, then supplements may be required to prevent deficiencies which can otherwise impact our health and immunity. 

..Read more

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