If you’re a red meat-eater, there’s a good chance you’re eating more of it than you should. At last count, Australians ate an average of 81 grams of red meat per day. The planetary health diet was developed by researchers to meet the nutritional needs of people around the world, while reducing food production’s environmental impact. It recommends reducing our red meat intake to around 14g a day. That’s around 100g of red meat a week. Australia’s dietary guidelines are more conservative and recommend limiting red meat intake to a maximum of 455g a week, or 65g a day, to reduce the additional cancer risk that comes from eating large quantities of red meat. So, what should you eat instead? And how can you ensure you’re getting enough protein, iron, zinc and vitamin B12?

Protein

Animal sources of protein provide essential amino acids, which the body uses to make muscle, tissue, hormones, neurotransmitters and the different cells and antibodies in our immune system. The planetary health diet offers a good blueprint for gaining enough protein from a variety of other animal sources. It recommends eating, on average:

• 25g of chicken per day
• 28g of fish per day day
• 1.5 eggs per week
• 200g of milk per day day
• 50g of cheese per day.

In addition to the 14g of red meat in the planetary health diet, these foods would provide a total of 45g of protein per day, which is around 80% of our daily protein needs from animal sources. The remaining protein required (11g) is easily met with plant foods, including nuts, legumes, beans and wholegrains.

Iron

Iron is essential for many of the body’s functions, including transporting oxygen to the blood. Iron deficiency can lead to anaemia, a condition in which you feel tired and lethargic. Pre-menopausal women need around 18 milligrams a day, while men only need 8mg. Pre-menopausal women need more iron because of the blood they lose during menstruation. So, how can you get enough iron? Beef, of course, is a rich source of iron, containing 3.3mg for every 100g. The same amount of chicken breast contains 0.4mg, while the chicken thigh (the darker meat) contains slightly higher levels, at 0.9mg. Pork is similarly low in iron at 0.7mg. But kangaroo will provide you with 4.1mg of iron for every 100g. Yes, kangaroo is a red meat but it produces lower methane emissions and has one-third the levels of saturated fat than beef, making it a healthier and more environmentally friendly alternative. Plant protein sources are also high in iron: cooked kidney beans have 1.7mg and brown lentils have 2.37mg per 100g. If you wanted to cut your red meat intake from the 81g average to the recommended 14g per day while still getting the same amount of iron, you would need to consume the equivalent of either 50g of kangaroo, 100g of brown lentils or 150g of red kidney beans per day.

Zinc

Zinc is an essential mineral that helps the body function optimally. It affects everything from our ability to fight bugs, to our sense of smell and taste. Zinc requirements are higher for men (14mg a day) than women (8mg a day) due to zinc’s role in the production and development of sperm. Of all meat sources, beef provides the most zinc, at 8.2mg per 100g. Chicken breast provides just 0.68mg, while the chicken thigh has 2mg. In kangaroo meat, the levels of zinc are lower than beef, at 3.05mg. The richest source of zinc is oysters (48.3mg). Beans such lentils, red kidney beans and chickpeas all provide about 1.0mg per 100g. To meet the shortfall of zinc from reducing your red meat intake, you could eat 12 oysters a day, which is unlikely. Or you could eat a combination of foods such as 150g of red kidney beans, one serve (30g) of zinc-supplemented cereals like Weet-bix, three slices of wholegrain bread, and a handful of mixed nuts (30g).

Vitamin B12

Vitamin B12 is important for healthy blood and nerve function. It’s the nutrient of most concern for people cutting out meat products as it’s only found in animal sources. Requirements of vitamin B12 are the same for both women and men at 2.4 micrograms (mcg) a day. Beef and kangaroo provide 2.5mcg per 100g serve, while chicken and turkey provide about 0.6mcg. Dairy products also contain vitamin B12. One glass of milk would give you half your daily requirement requirement (1.24mcg) and one slice of cheese (20g) would provide one-fifth (0.4mcg). Vitamin B12 can be found in trace amounts in spinach and fermented foods, but these levels aren’t high enough to meet your nutritional needs. Mushrooms, however, have consistently higher levels, with shiitake mushrooms containing 5mcg per 100g. To meet the shortfall of vitamin B12 from reducing red meat intake, you would need to eat 75g kangaroo per day or have a glass of milk (200ml) plus a slice of cheese (20g). Alternatively, a handful of dried shiitake mushrooms in your salad or stir-fry would fulfil your requirements.

Don’t forget about fibre

A recent study found fibre intakes of around 25 to 29g a day were linked to lower rates of many chronic diseases such as coronary heart disease, type 2 diabetes, stroke and bowel cancer. Yet most Australian adults currently have low dietary fibre levels of around 20g a day. By making some of the changes above and increasing your intake of meat alternatives such as legumes, you’ll also be boosting your levels of dietary fibre. Substituting 100g of lentils will give you an extra 5g of fibre per day. With some forward planning, it’s easy to swap red meat for other animal products and non-meat alternatives that are healthier and more environmentally sustainable. Evangeline Mantzioris, Program Director of Nutrition and Food Sciences, University of South Australia This article is republished from The Conversation under a Creative Commons license. Read the original article.

There are many reasons people go vegan, from wanting to be healthier, to reducing their environmental footprint, to concerns about animal welfare. No matter what the reason, many people find it difficult to meet the nutrient intake targets for specific vitamins and minerals while on a vegan diet. These include vitamin B12, iron, calcium, and iodine. Here’s how to make sure you’re getting enough of these vitamins and minerals while following a vegan diet.

1. Vitamin B12

Vitamin B12, or cobalamin, is essential for making red blood cells, DNA (your genetic code), fatty acids located in myelin (which insulate nerves), and some neurotransmitters needed for brain function. Vitamin B12 is stored in the liver, so a deficiency probably won’t happen in adults in the short term.

Symptoms of B12 deficiency

Symptoms of vitamin B12 deficiency include tiredness, lethargy, low exercise tolerance, light-headedness, rapid heart rate or palpitations, bruising and bleeding easily, weight loss, impotence, bowel or bladder changes, a sore tongue, and bleeding gums. Other symptoms related to the nervous system include a loss of sensation in the hands or feet, problems related to movement, brain changes ranging from memory loss to mood changes or dementia, visual disturbances, and impaired bowel and bladder control.

Testing for B12 deficiency

Your doctor may request a blood test to check your vitamin B12 status and determine whether indicators are in the healthy range.

Vegan food sources of B12

Vitamin B12 is abundant in animal foods including meat, milk and dairy products. For vegans, plant sources of vitamin B12 include some algae and plants exposed to bacterial action or contaminated by soil or insects. While traces of vitamin B12 analogues can be found in some mushrooms, nori or fermented soy beans, more reliable sources include vitamin B12-supplemented soy or nut “milks”, or meat substitutes. Check the nutrition information panel on the label for the the B12 content. Crystalline vitamin B12 added to these products can boost the B12’s absorption rate to a level similar to that from animal products.

2. Calcium

Calcium is needed to develop and maintain the skeleton bones, and is stored in the teeth and bones. It is also essential for heart, muscle and nerve function.

Testing for calcium deficiency

Low calcium intakes are associated with osteoporosis or “brittle bones” and a higher risk of bone fractures. A bone scan is used to measure bone density, with osteoporosis diagnosed when bone density is low. Both low calcium intakes and low vitamin D levels increase the risk of osteoporosis. Check your bone health using the Know Your Bones online quiz.

Vegan food sources of calcium

Although the richest sources of calcium are milk and milk-based foods, vegans can get calcium from tofu or bean curd, some fortified soy or nut beverages, nuts, seeds, legumes, and breakfast cereals. Calcium needs can be higher for vegans and vegetarians due to the relatively high oxalic acid content of foods such as spinach, rhubarb, beans, and the high phytic acid content of seeds, nuts, grains, some raw beans, and soy products. These specific acids can lower the calcium absorption from these foods by 10-50%. In a study of calcium intakes of 1,475 adults , vegans were below national recommendations and had lower calcium intakes compared with vegetarians, semi-vegetarians, pesco-vegetarians, and omnivores.

3. Iodine

Iodine is needed to make thyroxine, a thyroid hormone used in normal growth, regulation of metabolic rate, and development of the central nervous system. Iodine is concentrated in the thyroid gland.

Symptoms of iodine deficiency

Iodine deficiency can lead to the enlargement of the thyroid gland, a goitre, or hypothyroidism. Symptoms of hypothyroidism include lethargy, tiredness, muscular weakness, feeling cold, difficulty concentrating, poor memory, weight gain, depression, facial puffiness, hair loss, dry skin, constipation, and slower heartbeat. In women, iodine deficiency can increase risk of miscarriage and stillbirth, and congenital anomalies, including mental retardation and cretinism.

Testing for iodine deficiency

Your iodine status can be assessed by a range of tests, including thyroid hormones in your blood, the size of your thyroid gland, or the presence of a goitre. Talk to your doctor about these tests.

Vegan food sources of iodine

The iodine content of food depends on the iodine content of plants, which in turn depends on soil iodine content. When soil content is low, iodine may need to be supplemented. Major sources of iodine are seafood, dairy products, and eggs. For vegans, iodised salt, commercial bread made using iodised salt, fortified soy or nut milks (check the product label) and seaweed are important. Substances called goitrogens, which are found in brassica vegetables – including cabbage, broccoli and Brussels sprouts, sweet potato and maize – can interfere with the production of thyroid hormones.

4. Iron

Iron is needed to make haemoglobin in red blood cells, which carries oxygen around your body. Iron is also needed for the production of energy in your muscles, and for concentration and a healthy immune system.

Symptoms and testing for iron deficiency and anaemia

Not having enough iron leads to iron deficiency, and is associated with reduced work capacity, impaired brain function, lower immunity, and delayed development in infants. The first stage of iron deficiency is referred to as low iron stores and your doctor may refer you for a blood test to check your iron status.

Vegan food sources of iron

In Australia and New Zealand, the biggest contributors to iron intake are wholegrain cereals, meats, chicken, and fish. The amount of iron absorbed from food depends on a person’s iron status (with those who are iron-deficient absorbing more), as well as the iron content of the entire meal, and whether iron is haem (from animal foods) or non-haem iron from plant sources such as grains and vegetables. Although iron from plant sources is less able to enter the body, you can boost your absorption by adding lemon or lime juice (citric acid) or other vitamin C-rich vegetables and fruits, which convert non-haem iron to a form than is better absorbed. Take care with food components that inhibit absorption of both haem and non-haem iron, including calcium, zinc and phytates in legumes, rice and other grains, and polyphenols and vegetable proteins that can inhibit absorption of non-haem iron. Long-term vegans will also need to keep an eye on levels of vitamin D, omega-3 fat and protein. A good strategy is to check in with your GP periodically to review your health and well-being, and an accredited practising dietitian can check whether you’re getting all the nutrients you need. This article is republished from The Conversation under a Creative Commons license. Read the original article.