Becoming a Vegetarian
The vegetarian diet is a healthy lifestyle followed by more than four million around. It tends to be low in cholesterol, total fat, and saturated fat, which may help reduce the risk of type 2 diabetes and coronary artery disease. Sound promising? Well let me point you toward some of the most nutritious and satisfying vegetarian foods.
Getting Started: There are many types of vegetarian diets.By definition, vegetarians do not eat meat, poultry, or fish. Some vegetarians eat eggs and milk products. Others eat dairy, but skip the eggs. Finally, vegans eat only plant foods. They do not eat anything derived from animals, including milk, eggs, and honey. Whichever path you choose, you'll want to make protein, iron, calcium, zinc, and vitamin B-12 a priority.
Meat protein contains all the essential amino acids the
body needs, but vegetarian sources often don't. Protein needs can easily be met
by eating a variety of plant-based foods. To get the full range of proteins,
vegetarians must eat a wide variety of nuts, seeds, legumes, and grains. For
example, beans are high in an amino acid called lysine, but low in sulfur-rich
amino acids. The opposite is true of grains. So eating a meal of black beans
and rice is one way to get a balanced set of proteins.
Substitute With Soy: Soy products are a versatile source of protein. They work well as a meat substitute. Try making tofu kebabs the next time your meat-eating friends fire up the grill. Even if tofu leaves you cold, there are plenty of other soy foods on the market today. Soy is the prime ingredient in most meatless dishes.
One of the easiest ways to transition to a vegetarian
diet is to create meatless versions of your favorite recipes. Eggs in a vegetarian diet provide a
reliable and convenient source of protein. It's easy to whip up a veggie omelet
instead of the standard ham-and-cheese. Try carrots, mushrooms and spinach for
a colorful and nutritious alternative.
Vegetarian diets tend to be lower in or free of animal products, and lower in total and saturated fat and cholesterol. Many studies have shown that vegetarians have a reduced risk of developing certain diseases. A vegetarian diet also boosts your intake of phytochemicals. These are compounds found in colorful fruits and vegetables. Phytochemicals are powerful antioxidants and may help protect you against cancer. Without a well-rounded diet, vegetarians may become deficient in certain vitamins and minerals, such as iron, vitamin B-12, zinc, calcium, and vitamin D.
If you eat milk, cheese, or yogurt, you probably get
enough calcium to keep your bones strong. But if you go the vegan route, you'll
need alternate sources of calcium. These include fortified soy milk and orange
juice, seeds, nuts, and some green vegetables. People who avoid dairy products
also miss out on vitamin D. The body can make this vitamin in response to
sunlight, but vegans who don't get enough sun exposure may need a supplement.
Although zinc is found in many vegetarian foods, it is
not as well absorbed as meat-based zinc. Eating plenty of zinc-rich foods can
help you maximize the amount your body absorbs. Good sources include milk,
cheese, whole-grain breads, nuts, soy foods, and legumes, such as chickpeas.
Hummus on a whole-grain pita is one tasty snack that does the trick.
Red meat may be the most obvious source of iron, but
this vital mineral is plentiful in leafy green vegetables, cooked dry beans,
and fortified cereals or grains. Like zinc, plant-based iron is not as well
absorbed as iron from meat. The solution is to eat iron-rich foods regularly
and in combination with foods that contain vitamin C. Vitamin C improves the
absorption of iron.
Omega-3 fatty acids are good fats that lower blood
pressure and contribute to heart health. They are found mainly in fatty fish,
as well as eggs. If you don't eat either of these foods, you need to include
other sources of omega-3 fatty acids in your diet. Pumpkin seeds, flax seeds,
walnuts, and soybean oil are all good options.
Low levels of vitamin B-12 can cause muscle weakness and fatigue. This vitamin is found only in foods derived from animals and some fortified foods, including meats, eggs, and milk products. So vegans either need to eat foods fortified with vitamin B-12 or take supplements.
Some parents wonder whether a vegetarian diet is safe
for their kids or teenagers. Experts say it is not only safe, but probably
beneficial. In a study of 5,000 children, researchers concluded that the
typical vegetarian diet is significantly healthier than the typical
non-vegetarian diet. Just be sure kids get enough fats to meet their needs --
nuts, peanut butter, avocado, milk products, and eggs are all good sources.
You don't need to be a vegetarian seven days a week to
reap some of the benefits. Going meatless one or two days a week can reduce
your intake of saturated fats and cholesterol, while giving your body plenty of
beneficial plant-based nutrients. Eating satisfying, meatless meals is getting
easier and more convenient. Many restaurants and supermarkets now offer items
specifically for vegetarians.
By...Belinda Yeboah
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