Posted on November 12, 2007 in Latest News
A vegetarian is someone who consumes, milk, vegetables, furits, corn etc. which are not meat based. Many are turning to vegetarianism and are still remaining healthy. They find it a better substitute to meat, both in terms of health and cost factor. An adequate vegetarian diet can provide all the required nutrients.
Types of Vegetarians
- Lacto-ovo vegetarian - They eat no meat but do eat eggs and dairy prodcts(ovo means eggs and lacto means dairy)
- Lacto vegetarian - Lacto vegetarians eat no meat but do eat dairy products.
- Ovo vegetarian - Lacto vegetarians eat no meat but do eat eggs.
Why Vegetarian Diet ?
- It is nutricious
- balanced
- less expensive
- easy to prepare
- Less side effects.
Ingredients available in vegetarian diet?
- Carbohydrates - provide energy and vitamins for brain and muscles. Whole grains, fruits and certain vegetables like potatotes provide these.
- Fat- Fat is essential for the body. It provides essential fatty acids and helps your body absorb certain vitamins. Nuts, oils or avocado among many other items provide this.
- Protein - Essential ingredient for muscles to grow. Meat should be replaced with high vegetarian protein diet. Nuts, peanut butter, soy foods and legumes such as beans, peas and lentils. It is also found in dairy products like milk, yogurt and cheese.
- Zinc -Important for growth and immune system. It is found in whole grains, fortified breakfast cereals, dairy products, soy food and legumes.
- Iron - Important for blood and is found in beans, seeds, soy foods, fortified breakfast cereals and dark green leafy vegetables, like spinach. Vitamin C helps your body to absorb iron so eating foods rich in vitamin C, like citrus fruits and certain vegetables like tomatoes are highly recommended.
- Calcium - Essential to build strong bones in ones later life. It is found in dairy products like milk, yogurt and cheese and dark green leafy vegetableas like kale and spinach. Some products may not have calcium in them, but calcium fortified. Some soy products, orange juice, cereals and cereal bars are calcium fortified.
- Vitamin B12 - Only nutrient that needs to be added to a vegetarian diet. Yeast flakes, fortified soy milk and vitamin B12 cereals contain it.
Some Points to Keep in Mind while following a Vegetarian Diet
- Multiple Daily servings consisiting of three fruits and vegetables, whole grains and legumes
- Daily servings of three nuts and seeds, plant oils and egg whites, soy milk
- Small servings from eggs and sweets
- Consumption of enough water
- Regular physical activity
- Moderate regular intake of alcohol beverages such as wine,beer or spirits.
- Daily consumption of unrefined plant oils.
- Some vitamin supplements.
Switch to vegetarian diet. Eat right, excercise and keep perfect health.
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