Hold the Meat, Please

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.

The definition of a "vegetarian" is a person who avoids eating all types of meat, including beef, pork, chicken, fish, and cold cuts.

It is possible to further classify the vegetarian group, depending on the types of foods that are eaten. Lacto-ovo vegetarians do not eat meat, but will consume eggs and most dairy products. Vegans stay on strict diets that allow no meats or meat by-products. Dairy, eggs, cheese, natural gelatin and even foods cooked with lard are carefully avoided.

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.

You probably already know that beans are also excellent source of protein. Just one cup of cooked beans can contain the same amount of protein as two ounces of meat. Protein-rich beans include split peas and chick peas, red and green lentils, soy beans and others. Kidney beans make a great meat replacement in chili. Refried beans are a delicious staple for many Mexican dishes. Nuts can also be a good protein source, but they're also high in fat and should be eaten moderately.

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.

Dairy products including milk are an excellent source of calcium, but not acceptable in the vegan diet. Soy milk and orange juice are fortified with calcium, and beans, broccoli and leafy greens are also good sources of calcium.

Vegetarian diets are based on simple food groups, so it's important to control the intake of vitamins and calcium. Supplementing a healthy vegetarian diet with additional nutrients is essential to maintaining overall wellness.

By taking control of what you eat today, you can ensure many years of health ahead.

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Myron Huett writes happily for some of today's great sites, and more of his writing can be seen if you click here and here.
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