Vegetarian Information

Let’s face it: Healthy living healthy requires healthy diet.

Now, what constitutes a healthy diet?

You may agree or disagree, but it is proven that diet dominated mainly by fresh, all-natural vegetables and fruits are the healthiest.

Of late, more and more people have switched to vegetarian meals - as scientific research has shown the adverse effects of animal meat.

For example, it is proven that the most common cause of death in US is heart attack, and the risk of death from heart attack by average American is 50%, while the risk of death from heart attack by average American vegetarian is 15%; and only 4% recorded for an average American pure vegetarian.

This is because, as nutritionist explained, the high amount of animal fat present in meat, dairy and other animal products may be probable factors leading to increase of diabetes mellitus, obesity, colorectal cancer, high blood pressure and coronary artery disease, which are some how linked to heart diseases.

What the meat, dairy and egg industries don’t tell us is, besides these diseases, the following are also commonly prevented, consistently improved, and sometimes, even cured by low-fat vegetarian diet:

1. Strokes and heart disease
2. Stomach and colon cancer
3. Gallstones
4. Hypertension
5. Endometrial cancer
6. Kidney disease & stones
7. Breast cancer, prostate cancer, pancreatic cancer, cervical cancer and ovarian cancer.
8. Hypoglycemia
9. Peptic ulcers
10. Constipation
11. Hiatal hernias
12. Diverticulosis
13. Salmonellosis
14. Trichinosis
15. Osteoporosis
16. Hemorrhoids
17. Asthma
18. Irritable colon syndrome

(Sources: The Shocking Truth And Statistic About Your Food!)

Therefore, if you want to avoid these diseases, follow as what nutritionist have long supported the health benefits of high intake of fruits and vegetables.

You maybe concern that vegetarian diet is insufficient in meeting the daily nutritional requirements.

This is not quite true…

Take for example, milk producers’ original ad campaign slogan is “Everybody needs milk” which was rebutted by the Federal Trade Commission as “False, misleading and deceptive!” The milk producer had to revise their campaign slogan to “Milk has something for everybody.“

Another case, males in US are conditioned to think food made from animal products as “manly”. Unfortunately, comparing men who eat meats, cheese, eggs and milk everyday, to men who eat these food sparingly or none at all, their risk in contracting prostate cancer is 3.6 times higher!

What else does the food industry keep hidden from you?

According to Who Health Organization, the recommended percentage of daily calories to be derived from protein is 4.5%; while the USDA’s Food and Nutrition Board and National Research Council recommended 6% and 8% respectively.

Guess what?

The percentage of calories as protein in wheat, broccoli and rice are 17%, 45% and 8% respectively. So, do you think that vegetarian diet does not give you enough of to meet the daily nutritional requirement?

If nutritional requirement is a concern, you can plan your meals to obtain the essential nutrients in replacing those gained from meat, fish and poultry. For example, you can consume diets consist mainly of fruits, vegetables, cereals and grains. In order to replace meat products, you can use nuts, lentils, eggs, peanut butter, dry beans, and peas.

If needed to, you may take vitamin and mineral supplements to ensure adequate intakes of nutrients that may only be obtained from food made from animal products.

So, for your own health, and better living - stop believing what the food industries has lied to you. And eat more vegetables, fruits, cereals and grains today!

Janice Hoo has been doing extensive research on vegetarian diet and practices. She’s now sharing her discovery in her latest e-report, “The Shocking Truth And Statistics About Your Food” which she’s currently giving away for FREE at her site: http://www.VegetarianRecipeGuide.com.

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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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