Eating Well Without Meat

Vegetarian diets can provide an extremely healthy eating plan. The trick to having a truly healthy vegetarian diet is to use balance, moderation and variety to include all of the essential nutrients, vitamins and minerals.

A vegetarian is a person who avoids all types of meat, including cold cuts, pork, beef, chicken and fish.

You can further classify the vegetarian lifestyle by the types of foods that are, or are not, eaten. Lacto-ovo vegetarians, for example, will avoid eating animal flesh but will consume dairy products and eggs. Vegans, on the other hand, follow strict diets that will not allow any foods with traces of animal origin.

Getting enough protein is a challenge faced by many vegetarians. Most meat-eating Americans consume far more protein on a daily basis than is actually needed. A lacto-ovo vegetarian can easily meet his or her protein requirements with a dairy-rich diet, while vegans can eat seeds, nuts and soy products to obtain their protein.

Beans are excellent sources of protein. Just one cup of cooked beans can contain the protein equivalent of two ounces of meat. Protein-rich choices include split peas, soybeans, chick peas, red and green lentils, kidney beans and many other varieties of beans. Many people use red kidney beans instead of meat in homemade chili, and refried beans are a staple in Mexican cooking. Nuts are protein-rich but also high in fat, so should be eaten in moderation.

Vegetarians must be aware of diminished levels of calcium, vitamin D and vitamin B12. Meat is the primary source of vitamin B12 in the average North American diet, so vegans should regularly consume soy products or take vitamin B12 supplements to meet the necessarily daily requirements.

Milk and other dairy products are an excellent source of calcium, but of course these are not included in the vegan diet. Orange juice and soy milk are fortified with calcium, and some vegetables including beans, leafy greens and broccoli are also good sources.

Vegetarian diets are based on simple food groups, so it's important to control the intake of vitamins and calcium. Supplementing a healthy vegetarian diet with additional nutrients is essential to maintaining overall wellness.

If you take control of what you eat today, you'll enjoy good health for many years to come.

Article Source: http://www.new.citynewslive.com

Contributor Myron Huett is a frequent contributor to a variety of web sites, on alternative health and health care issues.
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