Fats are an essential part of any well-balanced diet,
including a vegetarian diet. Fats are made of smaller units - called fatty
acids. These fatty acids may be saturated, monounsaturated or polyunsaturated.
Saturated and monounsaturated fats are not necessary in a vegetarian diet as
they can be made in the human body. However, two polyunsaturated fatty acids -
linoleic acid (omega 6) and linolenic acid (omega 3) - cannot be manufactured by the body and must be provided in the
diet.
Fortunately, they are widely available in vegetarian/vegan
plant foods. Evidence is increasing that
omega 6 (found in foods like vegetable oils such as corn, safflower and sesame)
and especially omega 3 (found in flax, walnuts,
avocados, almonds and olive and canola oil) fats are beneficial for a
range of conditions, including heart disease, cancer, immune system
deficiencies and arthritis.
Healthy fats and oils play active roles in every stage of
the body’s healing, building, and maintenance processes. In fact, they are as
important to an active individual’s body as amino acids, minerals, and
vitamins. Healthy fats and oils help convert light and sound into electrical
nerve impulses, remove potentially toxic substances from sensitive tissue, and
provide strength to cell membranes.
The following vegetarian menu sample shows how easy it is
for essential fatty acids to be a part of your every day vegetarian diet.
Breakfast:
1 bagel with 2 tsp vegan margarine, 1 medium orange, 1 cup
Cheerios cereal, and 1 cup soymilk
Lunch:
Dinner:
1 cup of cooked pasta with 1/4 cup marinara sauce, 1/3 cup
carrot sticks, 1 cup cooked broccoli (frozen or fresh), and 1 whole wheat roll
Snack:
1/2 cup almonds, and 1 cup soymilk
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