Eating Healthy for Vegetarians

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 regularly 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.

Ginger Malone
http://www.articlesbase.com/health-articles/eating-healthy-for-vegetarians-100791.html

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Tagged as: Adequate Intake, American Diet, Animal Flesh, Animal Food, Animal Origin, Beans And Rice, Dairy Products, Flavors, Hotdogs, Kidney Beans, Mexican Dishes, Ovo Vegetarians, Pinto Beans, Red Beans And Rice, Red Lentils, Split Peas, Type Of Food, Variety Balance And Moderation, Vegans, Vitamin B12