Healthy Vegetarian Diet

By: Myron Huett

Staying healthy on a meat-free diet is not only possible, but quite simple to do. A truly healthy vegetarian diet is created with a combination of balance, moderation and variety. The important thing is to be sure that you're getting all of the essential nutrients, minerals and vitamins you're your body needs.

The definition of a "vegetarian" is a person who avoids eating all types of meat, including beef, pork, chicken, fish, and cold cuts.

It is possible to further classify the vegetarian group, depending on the types of foods that are eaten. Lacto-ovo vegetarians do not eat meat, but will consume eggs and most dairy products. Vegans stay on strict diets that allow no meats or meat by-products. Dairy, eggs, cheese, natural gelatin and even foods cooked with lard are carefully avoided.

Getting enough protein is a challenge faced by many vegetarians. Most meat-eating Americans consume far more protein on a daily basis than is actually needed. A lacto-ovo vegetarian can easily meet his or her protein requirements with a dairy-rich diet, while vegans can eat seeds, nuts and soy products to obtain their protein.

Beans are also excellent source of protein. Just one cup of cooked beans contains as much protein as two ounces of meat. There is a huge variety of beans to choose from, including red and green lentils, split peas, kidney beans, soy and others. Kidney beans are often used instead of meat in chili. Refried beans are common ingredients in Mexican dishes. Nuts are also high in protein but should be eaten in moderation, as they're much higher in fat.

The nutritious areas of most concern for vegans are vitamin B12, calcium, and vitamin D. The primary source of vitamin B12 in the average North American diet is meat, so vegans should regularly consume soy products or take vitamin B12 supplements to meet their 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.

The average vegetarian diet is based on a few simple food groups, so it's important to maintain control over your intake of vitamins and calcium. By supplementing your healthy vegetarian diet with additional nutrients, you can easily maintain overall wellness.

By taking control of what you eat today, you can ensure many years of health ahead.

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Myron Huett writes happily for some of today's great sites, and more of his writing can be seen if you click here and here.
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