One of the most common arguments against maintaining a vegetarian diet is the assumption that you must consume meat to keep a healthy level of protein and other nutrients more easily attainable through animal products. Many people who become a vegan or vegetarian without proper diet research can suffer from protein energy malnutrition (PEM) or iron deficiency, along with too little zinc, calcium and vitamin B. This can lead to a feeling of weakness, lack of energy, as well as head and muscle aches.
However with a little research and planning, a vegetarian can keep to a more full and healthful diet than those who eat meat, without being deficient in any basic nutritional needs and in many instances, can actually have a more robust immune system due to a higher level of antioxidants.
It's really as simple as eating a wide variety of foods on a daily basis. There are almost limitless possibilities to experiment with and find the right combinations to form a personal diet plan that you will enjoy and that will give you all of the vitamins that your body requires. You can be as satisfied and fulfilled by your vegetarian diet as any meat based plan (or more so) while feeling even more energetic and healthy, because you are less likely to consume saturated fats and cholesterol, as well as the hormones that are given to most animals today.
We need to remember simple facts such as:
- Vitamin C helps our bodies absorb Iron - Vitamin D helps our bodies absorb Calcium(We can get Vitamin D from sunshine!) - Having all 8 amino acids in your diet is essential for complete Protein It's not necessary to have all of them in each meal) - B12 is the only vitamin a varied plant based diet cannot provide, but you can find many foods that are B12 fortified.(Even in long term vegans, deficiency is rare)
As in any diet, balance is the key to eating healthy as a vegetarian or vegan. It may seem complicated to plan your meals with vitamin and mineral contents in mind, all while making sure it will taste good and you will enjoy it. But don't let yourself be intimidated, it doesn't have to be difficult. There are many resources available to help experiment with all of the possibilities a plant based diet has to offer.
You can start with recipes and plans already prepared by others who have done the research for you, such as one of the many eBooks on offer at the various web sites. I have included a couple of links to vegetarian recipes to help as you learn how to balance your own meals and create the right plan to suit your personal needs and tastes!
These days you will find many people looking for options for making their diet rich in nutrients. One of the important driving forces behind a completely healthy diet is the food pyramid. The food pyramid is like a tool that will ensure that you have a healthy diet. There are different ways of illustrating a healthy diet plan but the most accepted way is in the shape of the pyramid. Food pyramids have been used by dieticians and even doctors for outlining different food groups as well as food choices, which will lay the foundation for a healthy intake of food if taken in right proportion.
The food pyramid
The food pyramid is in a triangular shape that highlights what all you need to focus on when you are selecting your food. At the base of the pyramid is the food that you need to take in bigger amounts and the food at the top of the pyramid should be consumed in lesser quantities. Today there are several types of food pyramids available and this might confuse you as you might not know which ones to choose. But the good thing is that the basic principles of different food pyramids are same and focus on the following:
1. Eat as much fruits as possible with fresh vegetables and whole grains 2. Reduce the intake of trans fat, saturated fat, and cholesterol as much as possible 3. Limit the intake of salt and sweets 4. Avoid alcohol or drink in moderation 5. Control the total number of calories consumed by you on a daily basis 6. Physical activity is a must
Foods mentioned in a food pyramid are always defined under different categories like meat, poultry and dairy products. This is meant to help you in making the right food choice. You have to remember that there is no single food that can replace everything else but vegetable definitely provide the maximum nutrients that is required by the human body.
One of the best ways to take care of your nutritional needs is through a well-planned vegetarian diet. If you change to a vegetarian diet then it will consist of mostly fresh vegetables, fruits, legumes, whole grains, seeds and nuts. Since meat is not a part of a vegetarian diet hence, they will contain less of cholesterol and fat and will be high on fibers.
There are four main categories of vegetarians and they are:
i. Flexitarians: These people are also known as semi-vegetarians and they follow a plant-based diet normally and sometimes consume smaller quantities of poultry, meat, and fish. ii. Vegans: Vegans are pure vegetarian who will consume only plant-based foods. They will not consume any animal-derived food like eggs, cheese, meat, milk, and fish. iii. Lacto-ovo vegetarians: This comprises of people who consume milk, eggs, and any milk products like yogurt and cheese apart from plant-based foods. Lacto-ovo vegetarians don’t consume fish and red meat. iv. Lacto-vegetarians: Lacto-vegetarians consume only milk and milk based products apart from plant-based foods. They don’t consume fish, eggs, meat, and other poultry products.
A healthy diet is generally restrictive in nature and most often than not it will require you to avoid meat, fish and poultry products, which are high in fat and low on nutrients. Hence, a healthy diet includes mostly fibrous food, which is in the form of fresh vegetables and fruits. Some of the important nutrients available through non-meat sources include:
i. Protein: The human body requires a lot of protein for maintain healthy bones, skin, muscles and other organs. Some of the food products that are high in proteins include legumes, soy products, lentils, seeds, nuts, and whole grains. ii. Vitamin B-12: The human body requires vitamin B-12 for producing red blood cells and to prevent anemia. Vitamin B-12 is found in some of the enriched cereals, or fortified soy products. iii. Calcium: Calcium is required mostly for strengthening the bones and to make the teeth stronger. You can find calcium in most of the green vegetables like turnip, spinach, collard greens, broccoli, and kale. iv. Iron: Iron is a crucial nutrient that is required for red blood cells. You can consume iron by eating peas, dry beans, lentils, whole-grain products, fruits like bananas, dark leafy green vegetables, enriched cereals, and even dry fruit. You can also consume foods, which are rich in vitamin C like citrus fruits, strawberries, tomatoes, broccoli and cabbage. v. Zinc: This is an important nutrient that builds enzymes in the human body for enhancing the process of cell division and also helps in the formation of proteins. Some of the best food sources for zinc include soy products, whole grains, nuts and wheat germ.
If you consume these fibrous fruits then it will ensure a healthy life for you.
Both Heather Richards & Susan Banks Sr are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Heather Richards has sinced written about articles on various topics from Vegetarian Diet, Marketing and Communications and Golf Guide. Heather has been in business for over twenty five years and understands the importance of delivering quality informative products and services in order to build good relationships. Share some of her wide range of interests, for FREE. Heather Richards's top article generates over 12100 views. to your Favourites.
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