VEGETARIAN DIETS
Have you ever considered adopting a vegetarian lifestyle for improved health and nutrition?
A recent survey found that there are now more than 12 million vegetarians in the United States. Another survey by the National Restaurant Association found that 20% of customers want a vegetarian option when they eat in a restaurant. Vegetarian diets have entered the mainstream of American eating habits.
| Type of Vegetarian | Includes | Excludes |
| Lacto-ovo Vegetarian | Milk and eggs | |
| Lacto Vegetarian | Milk | Eggs |
| Semi-Vegetarian | Some fish or poultry | |
| Vegan | All animal products | |
| Macrobiotic Vegetarian | Whole grains and sea vegetables; fish-based products may be allowed |
A balanced Vegetarian Diet - is it possible? Yes, it is possible. Fortunately, planning a vegetarian diet is not difficult. The single most important principle to keep in mind is to choose a wide variety of foods with a minimum of refined products. Both variety and quality are important. When a wide selection of unrefined food is eaten, the body gets enough nutrients you need on a vegetarian diet.Does switching to a meatless diet seem frightening? It does not need to be frightening, if you follow these simple steps:
- Use a variety of foods, unrefined and unprocessed. More than half of the calories the average American eats are from refined and proceed foods.
- Use non-meat proteins. Choose a generous variety of legumes, meat analogs made from wheat or soy proteins and other vegetable proteins. Several canned, dehydrated, and frozen meat analogs are available in the markets and in health-food stores. Eggs and milk are excellent protein sources and supply Vitamin B12 (the nutrient of greatest concern in a Vegan Diet. A Vegan vegetarian will need B12 supplementation). Since eggs are high in cholesterol, 2 to 3 eggs a week are recommended.
- Use non-fat or low-fat milk products, yogurt, natural cheese, cottage cheese, fortified soy milk, etc. These foods provide protein, calcium, riboflavin, Vitamin A1, D, B12.
- Use whole grain cereals and breads and variety of starches (complex carbohydrates). They provide a fair amount of protein and are good sources of energy, some B complex vitamins, and fiber.
- Use plenty of fruits and vegetables - they supply essential minerals and vitamins. Dark-green leafy and deep yellow vegetables are important for vitamin A. Citrus fruits, melons, strawberries, tomatoes, cabbages, broccoli are excellent sources of vitamins A, C, and fiber etc. Dried fruits are good sources of iron.
- Use nuts, but be careful - they are high in calories.
- Certain combinations of food will ensure that the right amino acids (the building blocks of protein in food) are available. Examples: Rice combined with beans; Mixed vegetables with peas, lima beans, or legumes; Tortillas with beans; Spaghetti or pasta with homemade gluten sauce.
- Select meatless meals when eating out. Many restaurants are now serving meatless meals such as pasta primavera, vegetable lasagna, cold sesame noodles, tortilla with refried beans, etc.
Vegetarian eating is fun, exciting, healthy, and a real adventure.
Try it, you may like it!
