Understand The Benefits of a Vegetarian Diet
What is a Vegetarian?
Vegetarians eat no meat, fish and poultry. Vegans are vegetarians who abstain from eating or using all animal products like milk, cheese, other dairy products, eggs, wool, silk and leather. Among the many reasons for being vegetarian are health, ecological and religious aversion to meat, compassion for animals, belief in nonviolence, and the economy. The American Dietetic Association has affirmed that a vegetarian diet can meet all known nutrient needs. The key to a healthy vegetarian diet, as with any diet is to eat a wide variety of foods, including fruits, vegetables, many green leafy vegetables, whole grain products, nuts, seeds and legumes. Limit your intake of sweets and fatty foods.
Vegetarians easily meet their protein needs by eating a varied diet, as long as they consume enough calories to maintain their weight.It is not necessary to plan combinations of foods. A mixture of proteins throughout the day will provide enough “essential amino acids.Sources of protein: beans, lentils, tofu, nuts, seeds, tempeh, chickpeas, peas… Many common foods, such as whole grain bread, greens, potatoes, and corn, quickly add to protein intake.
Sources of Iron: dried fruits, baked potatoes, mushrooms, cashews, dried beans, spinach, chard, tofu, tempeh, bulgur, and iron-fortified foods (such as cereals, instant oatmeal, and vegetables are all good sources of iron. To increase the amount of iron absorbed at a meal, eat a food containing vitamin C, such as citrus fruit or juices, tomatoes, or broccoli.
Sources of Calcium: Good sources include broccoli,collard greens,kale,mustard greens,tofu prepared with calcium,low-fat dairy products,fortified soymilk,and fortified orange juice.
The adult recommended intake for vitamin b12 is very low. Vitamin b12 comes primarily from animal-derived foods. A diet containing dairy products or eggs provides adequate vitamin B12. Fortified foods, such as some brands of cereal, nutritional yeast, soymilk, or soy analogs, are good non-animal sources. Check labels to discover other products that are fortified with vitamin B12. Tempeh and sea vegetables are not a reliable source of vitamin B12. To be on the safe side, if you do not consume dairy products, eggs, or fortified foods regularly, you should take a non-animal derived supplement.
To maximize production of DHA and EPA (Omega-3 fatty acids found in fish and made by our bodies), include good sources of alpha-linolenic acid in your diet. Alpha-linolenic acid is found in flaxseed, flaxseed oil, canola oil, tofu, soybeans, and walnuts. You can also obtain DHA directly from foods fortified with DHA from microalgae (in some brands of soymilk) and supplements containing microalgae-derived DHA.
Making the change to a Vegetarian Diet
Many people become vegetarians themselves. They totally give up meat, fish and poultry at overnight. Others change gradually. Do what works best for you.Being a vegetarian is as hard or as easy as you choose to make it. Some people enjoy planning and preparing elaborate meals, while others opt for quick and easy vegetarian dishes.
Understanding the benefits of a vegetarian diet
Are the benefits of a vegetarian diet worth it? If you listen to the news, you know that dieting is as much about fads and celebrities as it is about actual nutrition.However, if you are considering starting a new diet and try to choose among many options, do not forget one of the oldest schemes -the vegetarian diet. People choose a vegetarian diet for several reasons.Some simply feel morally opposed to eating animal products. Others want a diet that is healthy for their body type and find this in a vegetarian diet.Whatever your reason for starting a vegetarian diet,you must understand it and consult a doctor before taking this part of the plan of your lifestyle, so you can be sure to keep your body healthy and happy.There are many different types of plans that fall under the “Vegetarian” umbrella. Most people start with a mild form, reducing all forms of pork, and eventually eliminate poultry, fish, eggs and everything, including products that were once alive.
Vegetarians also eliminate animal products that do not relate directly to animals, such as milk and dairy products (like cheese and ice cream). The vegetarian diet changes slowly is preferred by most doctors or nutritionist so that the body has time to adjust to a new regime.If you decide to try the benefits of a vegetarian diet, remember that you will need to replace the protein that your body usually gets when it eats meat. Meat is not the only source of protein, so you can also try other food sources, such as peanuts, or non-food sources–vitamins. It is extremely essential for you to get all the nutrients your body needs, so be sure to consult a doctor or nutritionist before beginning your vegetarian diet.
Changing your diet is an important step in life,so consider the options wisely before you decide.To test the benefits of a vegetarian diet, do not forget to keep eating enough protein in your daily life so that your body has all the nutrients it needs to function.A well-planned vegetarian diet is health-supporting for all ages. While age-related changes affect different people in different ways, a good diet can help to overcome or reduce symptoms of certain problems that may become more common with age.
Written by neko