Regardless of your reasoning, choosing to be Vegan is a true lifestyle change; it requires commitment beyond words. People choose to be Vegan for a variety of reasons. Some people do it because they feel the inhumane treatment of animals in the manufacturing of meats and by-products, like eggs or dairy, is wrong.
Some people choose not to eat meat for religious reasons. And there are some people who believe it's a healthier lifestyle. They feel the conventional Western diets of the United States, usually filled with meat and dairy is unhealthy and can lead to obesity and other diseases.
No matter the reason, Vegans must adjust their bodies to habits that have been bred into the Western world for centuries. Vegans must learn what true nourishment is and how to go about living a truly healthy Vegan lifestyle.
Because animal meat has always been the main source for protein for many people, Vegans must learn to find their protein from other sources besides meat. One of the highest sources of protein is that found in soybeans and soy products.
In fact, protein found in soy can be as high as protein found in many meats. In general, soybeans have more protein than any other bean and lots of other edible plants. Protein from soy is also easily digested and can, in fact, help the digestive system in many ways. Research has been conducted and studies found that protein in soy foods can lower cholesterol by approximately 9%.
Fiber is important to Vegans because it is filling and it works the body's many systems. Fiber has been found to improve the circulatory system, the digestive system, and to fight off some cancers and chronic diseases. In fact, research has even been conducted regarding fibrous foods' positive affects on blood glucose levels and cholesterol.
Fiber can add bulk to any food, leaving a person feeling full and satisfied. Because some fiber is soluble, meaning it will dissolve in water, many Vegans choose fiber foods that are a combination of soluble and insoluble, for example soybeans. Soybeans and soy products contain large amounts of fiber.
Research has shown that the amount of fiber you need is based upon age and gender. Women between the ages of 19 and 50 will need approximately 25 grams of fiber per day, while men in this same age group will need at least 30 grams of fiber per day. For Vegans, the amount of fiber needed daily is even higher. A Vegan needs to add another 5 grams of fiber to his or her diet daily.
It's important that Vegans also receive other vitamins and minerals in their food. Eating a healthy variety of foods that includes lots of vegetables and high protein and fiber meals will aid in nourishing the Vegan body. Eating healthy foods high in good protein and fiber and low in fats will also have affects on long-term health.
But there's also a lot of pressure on dinner. It's the last meal of the day and if you are lacking important nutrients in your diet that day, you have an opportunity to make up those nutrients in your evening meal. But you don't want your meal too heavy or you might not sleep well. Conversely, eating too little will not only likely leave you lacking in nutrients, but could also leave you ravenous for breakfast 12 hours later.
So how do you make sure dinner is a balanced, nutrient-packed meal? Plan, and plan some more. Although we are more likely to spent time preparing dinner versus other daily meals, it's also a meal that can easily get derailed. You plan to grill chicken breasts and vegetables, but then belatedly remember your son has a baseball game or it's open house at school. So it's chicken nuggets all around.
Planning keeps you in synch with your schedule. If you plan a week's worth of meals, you can think about the various obstacles you might find that week in actually bringing your plans to fruition. You can plan a quick pasta salad on open house night, and healthy, veggie-packed sandwiches on baseball night. This keeps you out of the fast food lane.
What are some other tips for planning healthy dinners?
*Don't cook separate meals for picky children. If you know that your salmon and sautè(c)ed spinach will also result in you making mini hot dogs and fries for the kids, you might rethink it, not having the time or energy to make two completely separate meals. Then you suffer, and they do as well. It's important to expose your children to a variety of foods, so make the salmon and spinach. Be sure to offer applesauce, whole wheat bread and some fruit. Then everyone gets a healthy meal and your children just might surprise you by actually eating some of the "adult" meal.
*On weeknights, stay away from involved meals. Think of things that can be prepared in less than 45 minutes, though it's ideal to keep your meal prep to 30 minutes whenever possible.
*Do as much prep as you can ahead of time. If you're planning grilled chicken and vegetables for dinner, say, then you can clean and slice your vegetables in the morning before you head out for the day. Marinate the chicken. In the evening, all that's left is tossing a quick bag salad and grilling your meat and vegetables. This saves on clean-up time as well.
*If you must eat out, apply the golden rules for restaurant eating: Stay away from white or heavy sauces, order oil and vinegar to dress your salad, and eat only half the entrè(c)e, pack the rest and enjoy it for lunch the next day.
Both Dee Overly & Elizabeth Mcdonnell 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.
Dee Overly has sinced written about articles on various topics from Nutrition, Dietary Supplements and Diabetes Treatment. Dee Overly is a mother who discovered the health benefits of soy milk and now sells a Soymilk Maker at www.SoymilkCrossroads.com. Stop by and pick your