Hold the Meat, Please

Staying healthy on a meat-free diet is not only possible, but quite simple to do. A truly healthy vegetarian diet is created with a combination of balance, moderation and variety. The important thing is to be sure that you're getting all of the essential nutrients, minerals and vitamins you're your body needs.

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

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.

It's easy to get calcium if you are able to consume milk and other dairy products, but vegans don't have this option. Vegan-friendly options are calcium-fortified soy milk and orange juice. Some vegetables like leafy greens, beans and broccoli are also high in calcium.

Simple food groups make up the vegetarian diet, so it's important to control the intake of calcium and vitamins. A healthy vegetarian diet, supplemented by additional nutrients, is ideal for maintaining overall wellness.

Take control of what you eat today, and you will provide your body with the essential tools to enjoy many healthy years.

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

Myron Huett is an author for numerous web sites, on health and wellness and personal health care topics.
Get your own completely unique content version of this article.

Please Rate this Article

5 out of 54 out of 53 out of 52 out of 51 out of 5 

Not yet Rated