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01 Mar 2004

Advice on vegetarian diet
I am a vegetarian and have been for 10 years. I have however always eaten eggs and dairy products but no fish or white or red meat. I recently cut dairy and wheat out of my diet for 2 weeks because I was suffering from really bad sinus. And I found that I felt so much better without either in my diet! (My sinus cleared up, I no longer had an "acidic" taste in my mouth and I had more energy without feeling bloated)What I would like to know is, what can I eat (ie no meat, fish, dairy or what products) and still have a balanced, healthy eating plan? Thanks.
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Expert
DietDoc
DietDoc

01 Jan 0001

Dear S
If you need to be a strict vegetarian for health reasons (such as your sinus problem), then you will need to use vitamin and minerals supplements as your diet will be lacking in adequate quantities of the following: vit B12, calcium, iron, zinc, omega-3 fatty acids. I would like to suggest that you use a complete vitamin and mineral supplement such as Supradyn Forte and also take Salmon oil capsules for omega-3 fatty acids (If you cannot take these tablets, take linseed oil capsules which are, however, not as rich in EPA and DHA as salmon oil). Products such as soya milk (SoFresh) which have been formulated to replace cow's milk and thus contain calcium, are also a good idea. Continue to eat eggs as they are a good source of protein and bioavailable iron. You will have to concentrate on eating rye bread and brown rice, Maltabella (made with sorghum), samp and maize meal and rice products such as rice cakes, as most individuals who are sensitive to wheat also react to oats.
Best regards
DietDoc
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