What do Alyssa Milano, Bill Clinton and Brad Pitt have in common? They all are vegetarians.
The month of October is Vegetarian Awareness Month. With all the fall vegetables being harvested, what a perfect time to try including healthy vegetarian meals in ones diet! Furthermore, reducing animal sources of foods can lead to many health benefits, including decreased risks of heart disease, diabetes, cancer, and obesity.
Typically the term vegetarian generally refers to one who does not eat meat, fish, or poultry. Some vegetarians, however, choose to keep milk and egg products in their meal plans. Others, called vegans, follow the most strict guidelines and abstain from eating all animal products and animal by-products.
Often people wonder how protein requirements will be met if one eliminates meat. Protein requirements can be satisfied by eating a variety of foods and by consuming enough calories to meet energy needs. A fat reduction overview can help you produce a clear outline of what you require to focus on to carry out your fat loss goal if you're a beginner; or serve as a reminder for these who are at an intermediate or more improve level of their weight loss plan. Following are seven steps that can serve as tips for your personal weight loss plan. The first thing that one must understand is that losing weight and losing fat is not the same. Many weight loss plans have tricked people into considering that it is the same, but most diets and weight loss programs only work by leading to a person's body to eliminate more muscle tissue and water than actual body fat, more help please visit The Fat Loss Factor. According to the Academy of Nutrition and Dietetics (formerly the American Dietetic Association), by consuming proteins from several different sources during the day, one will eat enough protein to satisfy daily needs.
Milk, cheese, yogurt, and eggs are great sources of protein for those vegetarians that choose to include these products. Milk products are important not only for protein but also for vitamins and minerals such as riboflavin, vitamin B12, calcium, and magnesium. The low-fat varieties are heart-healthy. Eggs also supply good quality protein along with vitamin B12, vitamin E, riboflavin, folic acid, and iron.
Nuts and nut butters, legumes (dried and canned beans), and whole soy foods such as tofu, tempeh and soy milk are other tasty sources of protein. The addition of soy cheese, soy burgers, or soy crumbles that resemble ground beef can help with the transition to a meatless eating plan.
Carbohydrates offer some protein also, and should be high quality such as whole grain breads, cereals, and starchy vegetables such as sweet potatoes, winter squash, peas, and corn. In fact, all vegetables contain some protein plus a variety of vitamins and minerals.
Any fats included in the meal plans need to be the heart-healthy ones, including olive oil, canola oil, avocadoes, and soft tub margarines. Shop for products with no trans fat and low saturated fat.
Sometimes vegetarian meal plans lack certain vitamins and minerals that are easily found in animal products. Careful planning can help one include these important nutrients such as:
- calcium (in calcium-processed tofu, almonds, legumes, green leafy veggies such as kale, spinach, broccoli, and mustard greens, fortified juices and cereals),
- vitamin B12 (in fortified cereals, soy milk), vitamin D (fortified milks and cereals),
- iron (fortified cereals and grains, tofu, dried beans, leafy greens such as spinach and kale, almonds, dried fruit), and
- zinc (whole grains, tofu, eggs, almonds, seeds, peanuts).
Vegetarian cookbooks are abundant. Check out the highlighted area for dietitian-recommended versions.
Becoming a vegetarian takes a little planning and some research to make sure meals are nutritious. Before changing to a vegetarian diet, be sure to consult with a registered dietitian who can help one plan daily meals and menus to ensure that all the daily nutrient and energy requirements are met for each individual.
The articles written by Andrea Wenger, Birmingham Diets Examiner, are for informational purposes only and are not to be used in the place of medical advice. Please contact a licensed physician or other medical professional before changing any health care routine or before starting any diet, fitness, or exercise program. Although every effort has been made to include the most current information, new information is released daily and may cause some recommendations to change.
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