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Komal Jethmalani |369 Answers |Ask -Follow

Dietician, Diabetes Expert - Answered on Nov 11, 2020

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

Question by Sanay on Nov 11, 2020Hindi

Hi Komal
What 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

Ans:

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.

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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Question by Sweeta - Sep 13, 2021Hindi

Dear Komal,My name is Sweeta Bhatra.I am a vegetarian.My weight is 52 kgs, but I look like 48 kgs. I am 5’4 because of genetic factors.I try to eat healthy -- only ghar ka khana, fruits, fluids, homemade chapati with homemade ghee.Then also, I know something is missing in my daily regimen.I don’t eat fast food a lot.Please give me a proper vegetarian diet plan.Sweeta Bhatra

Ans:

It’s good to know that you eat healthy.

Focus on a high protein, fibre rich, low fat and low carb diet.

Eat lots of vegetables, fruits and salads.

Include whole grains, nuts and anti-inflammatory foods.

Drink plenty of water to remain well hydrated and sleep well.

Do strengthening and endurance exercises with some cardio activities to increase lean mass.

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Question by Shamistha - Jan 21, 2022Hindi

Hi, I want to turn vegan but I am worried that it will affect my health because I may not get the nutrition I need. Can you please advise me about how to keep track and what I must keep in mind after I become a vegan? Also, are plant-based meats and other non-veg products made from plants healthy? I love non-veg food so how do I handle my cravings? Thank you for your time, Shamistha

Ans:

Being vegan has its challenges.

A high protein requirement is difficult to achieve in a vegan diet, though not impossible.

Plant-based foods with good cereal-pulse, cereal-nut combinations, lentils, soya, quinoa, spirulina, etc, can provide a good protein diet.

All meats made from plant food or vegan meat are good and include proteins from plant origins.

They are a good source of fibre, folate and iron, while containing less saturated fat than animal meat. There can, however, be nutritional deficiencies in a vegan diet if not properly balanced.

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Question by Ravi - Aug 25, 2021Hindi

Dear KomalIs a vegetarian diet less healthy than a non-vegetarian diet?Do vegetarians need to take extra care about what they eat?What should vegetarians keep in mind about their diet, especially as they get older?Thank you.Ravi Prasad

Ans:

Vegetarian diet offers a range of benefits. It helps reduce risk of cardiovascular disease, metabolic syndrome, etc.

A vegetarian diet is rich in fibre, vitamins, minerals and low in saturated fats. This keeps your blood pressure and cholesterol levels in check.

Vegetarians eat more phytonutrients which are excellent antioxidants essential for immunity. Those who eat a vegetarian diet also have lower body mass index.

Plant foods ward off excess weight. It is rich in protein from beans, nuts, dairy products, soya, etc and high in soluble and insoluble fibre.

A complete vegetarian diet can provide all the essential nutrients required for good health for all ages.

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