Can A Vegetarian Diet Constitute A Healthy And Balanced Diet
March 8th 2008
Who is a vegetarian?
People who do not eat meat products are called vegetarians and within vegetarians there are different categories depending mainly on what all a person abstains from eating. Some people turn vegetarians out of their compassion for animals others because they consider it healthy and yet more because of religious reasons. While there is one driving force or reason that converts a person into a vegetarian gradually they adopt the other reasons too.
There are different types of vegetarians and they are listed below along with the description of what each of it means:
1.Lacto - ovo vegetarian: These people do not eat meat, fish or fowl but at the same time do eat eggs and other dairy products.
2.Ovo Vegetarian: In addition to not eating meat, fish or fowl products these people abstain from eating dairy products as well but do eat eggs and egg products.
3.Lacto Vegetarian: Such individuals do not eat meat, fish, fowl or egg products but do consume milk and milk products.
4.Vegan: These are the people who abstain the most. They do not eat any product associated with animals such as meat, fish, fowl, dairy or milk products. But even in addition to that most Vegans don’t consume other things which are related to animals as well like furs, silk, wool or leather.
What are the vegetarian foods that will form a healthy diet?
A healthy diet would require one to take a balanced diet which satisfies your body requirements of calcium, proteins, carbohydrates and other nutrients.
Foods that fulfill all of those needs are listed below along with what need they satisfy, individuals at different stages in their life will need a different mix of each of these but the foods mentioned below are enough to provide anyone with a holistic diet.
Grains: Grains provide energy, complex carbohydrate, fibre, iron and vitamin b and form the base for any diet. Children especially benefit from these as all of them play an important role to grow for the body. These can be obtained from bread, cooked grain or cereal.
Fruits and Vegetables: Greater number of serving of vegetables is advised when compared to fruits because of increased nutrient density.
Legumes and nuts: These are important sources of proteins, iron, vitamin B and many trace minerals. These can be obtained from soy products like soy milk and tofu and also from nuts, seeds, butter and eggs.
Fats: An important source of fats is fish normally but vegetarians should eat small amounts of plant sources of n-3 fats. These are good for reducing the risk of cardio vascular diseases and even in weight control. For vegetarians Fats can be obtained from nuts, seeds and avocado.
Calcium: Calcium is important equally to children and adults to form healthy bones and strong teeth. Calcium can be obtained from leafy green vegetables like broccoli or from cow’s milk, almonds or calcium fortified breakfast cereal.
Is it safe for growing children to be vegetarians?
It is safe and healthy for growing children to be vegetarian especially because there is a host of options available today with the parents to supplement their children with the diet that they need. Apart from the sources listed above you can find abundant information on the special dietary needs of children in the website of an organization known as Vegetarian Resource Group. This is a not for profit American organization that has resources on vegetarian diets and also a section on what infants, teenagers and other young people should take care when following a vegetarian diet. All in all there is no need to worry and with a little time and effort you can supplement the diet of your children with all vegetarian foods.
Can I get vegetarian food even when I am traveling?
There is no need to compromise even when you are traveling what you do need to do is however do some background research of the places that you are going before hand. You can do so simply on the internet. You can get a list of the hotels that serve vegetarian food or you can get translations in the local languages of the few things that you want to avoid like meat, fowl etc.
Author Ray Darken - Ray often writes for and works with The Mediterranean Diet. If this link is not working you can paste this one into your browser safe-and-easy-weightloss.com or if you’d like more news and broader access to diet and nutrition information try Diet Reviews & Tips. if this link isn’t working, you can paste this one into your browser diet-reviews-and-tips.com
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