Description
Protein source in a vegetarian diet is from plants such as legumes, grains, tubers, seeds and vegetables. Plant proteins are considered not complete. A single source of plant protein does not contain all the essential amino acids if taken without proper combinations. Nevertheless, the right combination of plant sources will provide a meal which contains all the essential amino acids. Vegetarian diet is practiced for religious, health, economical, ecological or philosophical reasons.
Classification
Vegetarians can be classified into three main groups as follows:
- Vegan
Eats sources from plant only. - Lacto-vegetarian
Eats sources from plant, milk and dairy products. - Lacto-ovo-vegetarian
Eats sources from plant, milk, dairy products and egg.
Diet Characteristic
Lacto-vegetarian and lacto-ovo-vegetarian diets contain all the essential amino acids. These diets provide enough nutrients if the quantity is sufficient. Whereas for vegan, proper food group combinations is required to fulfill daily nutrient requirement.
Vegetarian diet can be complete with essential amino acids if the protein sources are from at least two out of the following four food groups:
Protein Food Group
Group 1
Grains, grain products and tubers such as rice, wheat, corn, rice products (rice noodle, laksa), wheat products (bread, flour), barley, oats, potato, yam, tapioca and others.
Group 2
Milk and dairy products such as cheese, milk, yoghurt, milk curd, paneer (Indian cheese), ice-cream with milk and others.
Group 3
Legumes such as peanuts, green beans, green peas, lentils, red beans, chickpeas, soya beans and soya products such as bean curd, soya bean sheet (fucuk), fermented soya bean (tempe) and others.
Group 4
Seeds such as watermelon seeds, pumpkin seeds, sunflower seeds, sesame seeds and other seeds.
Food Group Combination
Combination of any two protein food groups as shown by the arrows in the diagram below will provide a complete protein diet. These group combinations should be taken at least one serving every meal.
Meal Samples
| No. | Group | Meal |
|---|---|---|
|
1.
|
Group 1 dan Group 2 |
Bread and Milk or Dairy Products
Rice and Milk or Dairy Products
Barley and Milk or Dairy Products
Cereals and Milk
|
|
2.
|
Group 2 dan Group 3
|
Milk or Dairy Products and Legumes
|
|
3.
|
Group 3 dan Group 4
|
Seeds and Legumes
|
|
4.
|
Group 4 dan Group 1
|
Seeds and Bread
|
|
5.
|
Group 1 dan Group 3
|
Legumes and Rice
Legumes and Bread
Legumes and Noodles
|
| Last reviewed | : | 20 Ogos 2020 |
| Writer | : | Zarina binti Samsudin |
| Reviewer | : | Nik Mahani binti Nik Mahmood |
