Be Vegetarian

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 In present days, you often hear from many of your friends, relatives etc about turning into a Vegetarian or Be Vegetarian. Vegetarianism is one of the fastest growing trends in the developed world. There are various reasons that one should think of turning green.

Avoiding meat is one of the best and simplest ways to cut down your fat consumption. Eating fatty meat increases your chances of having a heart attack or developing cancer. It is also seen that a majority of food poisoning cases are caused by eating meat.

By eating meat, you are also consuming the hormones that are fed to the animals which would affect your health. Hence vegetarians are fitter than meat eaters and it is also said that many of the world’s most successful athletes are vegetarians. Now let’s explore on why people choose to follow a vegetarian diet and consider the health advantages of this diet as well: — 

What is a vegetarian diet? —  Different forms of vegetarianism —  Why do people choose this diet? —  Health advantages —  Healthy food choices —  Best choices —  Cooking methods —  Key nutrients —  Meeting protein needs A vegetarian diet is one that does not include meat (including poultry), or seafood or products containing those foods.

It includes fresh fruits, vegetables, beans, legumes, cereal grains, nuts and seeds, with or without dairy products and eggs. There aredifferent forms of vegetarian diet which includes:

1. A vegan diet excludes meat, dairy products, eggs and honey and is defined as the lack of all foods that contain animal products or byproducts.
2. A lacto-vegetarian diet excludes meat and eggs but includes dairy products and honey while
3. An ovo-vegetarian diet excludes meat and dairy products but includes eggs and honey.
4. Any other variety of vegetarian diets such as semi-vegetarian where a person may eat a diet consisting of mostly vegetarian choices and just a small amount of meat is not considered a true vegetarian diet.

There are various reasons why people like to choose a vegetarian diet as it is ethical, environmental, religious, cultural, economic, political, health based or other reasons. A vegetarian diet has been considered very healthy and nutritious when compared with non-vegetarian diets as vegetarian diets have been associated with various health benefits such as: —  Lower LDL cholesterol levels —  lower risk of death from ischemic heart disease —  lower blood pressure —  lower rates of hypertension —  type 2 diabetes —  lower body mass index —  lower overall cancer rates With the best available from our nature’s resources, most of the food choices in the vegetarian diet are healthy such as fruits, vegetables, beans, legumes, cereal grains, nuts and seeds, dairy products and eggs are all healthy choices of a vegetarian diet.

You could take a little care by not adding unhealthy fats, sugars and salt and choose for low fat dairy products. Generally most of the fresh vegetables and fruits can be relished in their raw form. You could also either boil or steam cook and enjoy eating them. These methods of cooking will help you in conserving most of their natural vitamins and minerals.

Vegetables are most healthy when eaten raw, steamed, roasted or boiled for a very short period of time without the addition of salt, sugar or oil.  Sautéed vegetables can also be a healthy cooking method, but limit the amount of oil you use and choose olive or canola oil. Limit the use of saturated fats such as butter etc.

Choose whole grain breads and cereals with lots of fiber and low in saturated fat. Avoid eating nuts and seeds coated with salt or sugar. When you are following a vegetarian diet, eat healthy and nutritious greens and ensure that you include a wide variety of food rich in protein, vitamin and minerals.

Eating beans, legumes, nuts, seeds, low fat dairy products and eggs are all excellent sources of protein.  Other key nutrients are omega 3 fatty acids which can be found in fish while iron, zinc and iodine can be found in whole grain breads, cereal and pasta. 

Calcium and vitamin D are found in dairy products and Vitamin B-12 can be found in dairy products, eggs, and some fortified foods such as breakfast cereals. A well planned vegetarian diet can meet your daily protein needs.  Eat a well balanced vegetarian diet that includes all vitamins and minerals.

Do include low fat dairy products as it would provide a healthy dose of calcium and vitamin D along with protein as well. For example, 1`% skim milk products such as low fat yogurt and cheeses are best choices. Finally, it is important to have a well balanced nutritious vegetarian diet that includes key nutrients like protein, omega 3 fatty acids, iron, zinc, iodine, calcium, Vitamin D and vitamin B12.

  With understanding healthy food choices and nutrients needs, a vegetarian diet can certainly be part of a healthy lifestyle! To get some of the most delicious, nutritious, appetizing and exotic vegetarian recipes, feel free to click at: www.vahrehvah.com You could always reach me at my below links:

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Enjoy Cooking and always remember that: “VahrehVah is all about inspiring others to cook”!