Eating Well Without Meat

If you follow a vegetarian diet, you'll enjoy the benefits of a very healthy eating plan. To be truly healthy, however, a vegetarian diet must combine balance, moderation and variety. It's essential that you also include all of the essential minerals, vitamins and nutrients that your body needs.

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.

The challenge that many vegetarians face is in getting the proper amount of protein in their diets. The average meat-happy American consumes more protein than they actually need on a daily basis. Lacto-ovo vegetarians can easily meet their protein requirements with a diet rich in dairy products. Vegans can obtain protein through soy products, seeds and nuts.

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.

The average vegetarian diet is based on a few simple food groups, so it's important to maintain control over your intake of vitamins and calcium. By supplementing your healthy vegetarian diet with additional nutrients, you can easily maintain 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.myaddirectory.com

Myron Huett writes regularly for some of today's best web sites, on alternative health and health care topics.

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