What Is Healthy Vegetarian Diet?
The simplest definition of healthy vegetarian diet is a diet free of meat, fish , chicken and meat. But eating habits of vegetarians cover a wide spectrum. At one extreme are lacto - ovo vegetarians who avoid animal flesh but eat eggs and dairy products. At the other extreme are vegans, who forego eating ( and often use ) all animal products , including honey . Raw - are supporters of food vegans who eat mainly raw fruits, vegetables, legumes , sprouts and nuts.
The simplest definition of healthy vegetarian diet is a diet free of meat, fish , chicken and meat. But eating habits of vegetarians cover a wide spectrum. At one extreme are lacto - ovo vegetarians who avoid animal flesh but eat eggs and dairy products. At the other extreme are vegans, who forego eating ( and often use ) all animal products , including honey . Raw - are supporters of food vegans who eat mainly raw fruits, vegetables, legumes , sprouts and nuts.
Types Of Vegetarian Diets
When people think about a healthy vegetarian diet , they usually think of a diet
that includes meat , chicken or fish. However, vegetarian diets vary in what
foods they do and do not include:
Lacto - vegetarians do not include meat, fish , poultry and eggs , as well as foods that contain them. Dairy products like milk , cheese , yogurt and butter , are included.
The lacto - ovo vegetarian diets exclude meat, fish and poultry, but allows dairy and eggs.
Ovo- vegetarians include meat, poultry , seafood and dairy products, but allow eggs.
Vegan diets exclude meat, poultry , fish, eggs and dairy products - and foods that contain these products.
Some people follow a diet semivegetarian - also called flexitarian diet - which is primarily a plant-based diet but includes meat , dairy , eggs , poultry and fish on occasion or in small quantities.
Vegetarian Diets Are Healthy ?
Lacto - vegetarians do not include meat, fish , poultry and eggs , as well as foods that contain them. Dairy products like milk , cheese , yogurt and butter , are included.
The lacto - ovo vegetarian diets exclude meat, fish and poultry, but allows dairy and eggs.
Ovo- vegetarians include meat, poultry , seafood and dairy products, but allow eggs.
Vegan diets exclude meat, poultry , fish, eggs and dairy products - and foods that contain these products.
Some people follow a diet semivegetarian - also called flexitarian diet - which is primarily a plant-based diet but includes meat , dairy , eggs , poultry and fish on occasion or in small quantities.
Vegetarian Diets Are Healthy ?
Healthey vegetarian diets can be very healthy and can even reduce the risk of
disease , diabetes and heart cancer type 2 . However, a balanced diet if you
are vegetarian usually requires a little more attention . Because vegetarians
take certain foods from your diet , often have to work to add in foods that
provide the nutrients found in meat products . By eating a variety of foods ,
including fruits , vegetables, legumes , nuts and seeds , soy products and
whole grains , vegetarians can get nutrients from non-meat sources .
Vegetarians , vegans, in particular, should pay attention enough iron , calcium
, vitamin D , vitamin B12 and omega -3 fatty acids .
Carbohydrates provide energy and vitamins for the brain and muscles.
Grain products , whole grains, in particular, are very important as they
provide carbohydrates, fiber and vitamins that your body needs. Vegetarians
should be sure to eat a variety of whole grains, such as bread , pasta ,
tortillas , brown rice , wheat and quinoa .
Fat is the body needs to stay healthy. Fats provide essential fatty acids and
helps your body absorb certain vitamins . Excellent sources of healthy fats
like nuts or nut butters , oils and avocados.
Protein is necessary for your muscles to grow . Vegetarians should be careful not to simply remove the meat from your diet , but replace meat with protein-rich vegetarian foods . Nuts , nut butters ( including peanut butter , almond butter and sun butter ) , soy products (like tofu , soy milk and soy beans ) and legumes (such as beans , peas and lentils ) , dairy (such as milk , yogurt and cheese ) provide all proteins.
Protein is necessary for your muscles to grow . Vegetarians should be careful not to simply remove the meat from your diet , but replace meat with protein-rich vegetarian foods . Nuts , nut butters ( including peanut butter , almond butter and sun butter ) , soy products (like tofu , soy milk and soy beans ) and legumes (such as beans , peas and lentils ) , dairy (such as milk , yogurt and cheese ) provide all proteins.
Zinc is important for growth and the immune system. Zinc is found in whole
grains ( refined grains are sources of zinc) , the fortified breakfast cereals
, dairy products , soy foods , nuts and legumes .
Iron is important for the blood and is found in beans , seeds , soy, tofu, fortified breakfast cereals , leafy greens like spinach and dried fruits such as apricots , figs , prunes . Herbal iron is different from iron in the meat and it is not as well absorbed by the body. The addition of vitamin C helps the body absorb iron, so it is important to eat foods rich in vitamin C ( such as citrus ) and some vegetables ( such as tomatoes ) and .
Iron is important for the blood and is found in beans , seeds , soy, tofu, fortified breakfast cereals , leafy greens like spinach and dried fruits such as apricots , figs , prunes . Herbal iron is different from iron in the meat and it is not as well absorbed by the body. The addition of vitamin C helps the body absorb iron, so it is important to eat foods rich in vitamin C ( such as citrus ) and some vegetables ( such as tomatoes ) and .
Calcium is needed for strong bones later in life. Calcium is found in dairy
products like milk, yogurt and cheese. You can also find plant sources of
calcium like broccoli , squash , cabbage , black beans , navy beans , soybeans
and tofu. Plant sources of calcium are less calcium per serving of dairy
products and fortified foods. Some foods are naturally rich in calcium, but
they have added calcium , these foods are called enriched with calcium. Some
products , such as soy milk, rice milk fortified orange juice, cereals and
cereal bars are fortified with calcium. Look at the nutrition label to know
which brands are the most high in calcium.
Vitamin D is needed to absorb the calcium you consume and the need for strong
bones . You can get vitamin D from the foods you eat , such as dairy products
or dairy products fortified soy , fortified orange juice , egg yolks , or your
body can make the sun . If you live in a place that gets very little sun ,
especially during the winter months , it is difficult to get enough vitamin D.
To find out if you live in one of these places , see a map of the United States
and imagine a line running between San Francisco and Philadelphia. If you live
north of the imaginary line , you need to ( in winter ) to get your daily
intake of vitamin D through diet or supplements.
Vitamin B12 is found only in animal foods , so vegetarians should eat foods
fortified with vitamin B12. Examples include cow's milk , eggs, nutritional
yeast flakes , fortified soy milk and fortified cereals . Your doctor or
dietitian may recommend additional vitamin B12 to ensure that your body gets
enough.
The Omega -3 fatty acids are essential fatty acids . Vegans or vegetarians who
do not eat eggs should include other sources . You can find omega -3 fatty
acids in flaxseed , canola oil , soy or tofu.
Iodine is a mineral that helps your body metabolism . Plant diets can be low in
iodine , so vegetarians should use iodized salt.