The vegetarian way of eating can be a very healthy style of eating. The rules
still apply with healthy eating, although you should add variety, balance, and
moderation.
A vegetarian is someone who avoids all types of
meat, whether it be hamburgers, hotdogs, chicken, or even fish. Vegetarians are
also sometimes classified by the type of food they are or aren't willing to
eat. For example, Lacto-ovo vegetarians will avoid animal flesh yet they will
eat eggs and most dairy products. A Vegan on the other hand, will avoid all
food that has any trace of animal origin.
Because they don't eat meet,
vegetarians will often wonder how they'll get enough protein. Although you may
not realize it, the average American actually consumes more protein than he
actually needs. For the lacto-ovo vegetarian, dairy products are an excellent
source of protein. Vegans on the other hand, get their protein from nuts,
seeds, and soy products.
Along the lines of beans, there are several to
choose from, including green or red lentils, peanuts, split peas, pinto, soy,
kidney, and many more. Some of them you are already familiar, such as kidney
beans in chili, refried beans in Mexican dishes, red beans and rice, and pinto
beans. Although some beans taste good as they are, others are available with
different flavors to help enhance their taste. Nuts are hihg in protein,
although they deliver a lot more fat than beans, which means you should enjoy
them in moderation. By having one cup of cooked beans, you'll get the same
amount of protein as eating two ounces of meat!
The nutrients of concern
for vegans, who avoid all types of animal food, are vitamin B12, calcium, and
vitamin D. In the average North American diet, the primary source for B12 is
animals. To have an adequate intake of B12, vegans should reguarly consume
vitamin B12 supplements or foods, which contain vitamin B12, such as soy
products or milk.
For calcium, vegans can rely on orange juice or
soy milk, as they are fortified with calcium. Beans and leafy green
vegetables will also contain some calcium as well.
Although all types of
vegetarians rely on simple food groups, controlling your vitamins and calcium
intake is something you should always do. This is very important for eating
healthy, as well as staying healthy. If you control what you eat, you'll have
many years of healthy eating ahead of you.
