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Healthy Vegetarian Diet

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by Myron Huett

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.

Vegetarians are loosely categorized as people who avoid eating all types of meat including pork, beef, chicken, cold cuts and fish.

Vegetarians can be further classified into the types of foods that they will or will not eat. For example, lacto-ovo vegetarians will avoid eating animal flesh, yet they will eat most dairy products and eggs. Vegans, on the other hand, adhere to strict diets that do not include foods that have any traces of animal origin.

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.

It’s easy to get calcium if you are able to consume milk and other dairy products, but vegans don’t have this option. Vegan-friendly options are calcium-fortified soy milk and orange juice. Some vegetables like leafy greens, beans and broccoli are also high in calcium.

Simple food groups make up the vegetarian diet, so it’s important to control the intake of calcium and vitamins. A healthy vegetarian diet, supplemented by additional nutrients, is ideal for maintaining overall wellness.

If you take control of what you eat today, you’ll enjoy good health for many years to come.

Author Myron Huett loves writing for some of today’s best web sites, on health information and health diet fitness themes. Don’t reprint the same version as everyone else. Get your own unique content vegetarian article here.

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