The vegetarian way of eating can be a very healthy
style of eating. The rules still apply with healthy
eating, although you should add variety, balance,
and moderation.
A vegetarian is someone who avoids all types of meat,
whether it be hamburgers, hotdogs, chicken, or even
fish. Vegetarians are also sometimes classified by
the type of food they are or aren't willing to eat.
For example, Lacto-ovo vegetarians will avoid animal
flesh yet they will eat eggs and most dairy products.
A Vegan on the other hand, will avoid all food that
has any trace of animal origin.
Because they don't eat meet, vegetarians will often
wonder how they'll get enough protein. Although you
may not realize it, the average American actually
consumes more protein than he actually needs. For
the lacto-ovo vegetarian, dairy products are an excellent
source of protein. Vegans on the other hand, get their
protein from nuts, seeds, and soy products.
Along the lines of beans, there are several to choose
from, including green or red lentils, peanuts, split
peas, pinto, soy, kidney, and many more. Some of them
you are already familiar, such as kidney beans in
chili, refried beans in Mexican dishes, red beans
and rice, and pinto beans. Although some beans taste
good as they are, others are available with different
flavors to help enhance their taste. Nuts are hihg
in protein, although they deliver a lot more fat than
beans, which means you should enjoy them in moderation.
By having one cup of cooked beans, you'll get the
same amount of protein as eating two ounces of meat!
The nutrients of concern for vegans, who avoid all
types of animal food, are vitamin B12, calcium, and
vitamin D. In the average North American diet, the
primary source for B12 is animals. To have an adequate
intake of B12, vegans should reguarly consume vitamin
B12 supplements or foods, which contain vitamin B12,
such as soy products or milk.
For calcium, vegans can rely on orange juice or soy
milk, as they are fortified with calcium. Beans and
leafy green vegetables will also contain some calcium
as well.
Although all types of vegetarians rely on simple
food groups, controlling your vitamins and calcium
intake is something you should always do. This is
very important for eating healthy, as well as staying
healthy. If you control what you eat, you'll have
many years of healthy eating ahead of you.
