More people are becoming vegetarians, and experts say that as long as you eat a variety of fruits, vegetables and whole grains you will get all the nutrients you need.
More Americans are Embracing a Vegetarian Lifestyle
The vegetarian diet that has been embraced and has thrived for thousands of years in other countries and cultures is finally becoming more popular in the United States. Still, it is resisted by Americans, raised on cowboy values in a fast-food culture, and isn’t generally promoted by popular restaurants and television shows. Because vegetarian main courses are not familar, many have embraced the myth that a vegetarian diet requires time-consuming planning as well as complicated calculating in order to meet nutritional needs.
More Health Organizations Promote Vegetarian Diet
A few years ago, though, the American Dietetic Association stated their position that vegetarian diets can be healthful, nutritionally adequate and beneficial in the prevention and treatment of certain diseases. The Centers for Disease Control has promoted eating of more fruits and vegetables through school programs and catchy slogans. Visitors to the U.S. Department of Agriculture’s Web site are surprised to see just how little meat or meat alternative is recommended for their age, height, weight and physical activity level.
Types of Vegetarian Diets
While vegetarian diets span a range from simply excluding red meat to excluding all animal products from meat, poultry, and fish to dairy, and eggs (vegan), any level of increasingly plant-focused eating can be appropriate for all stages of the life cycle, including during pregnancy, lactation, infancy, childhood and adolescence. Rich in grains, fruits, vegetables, legumes, nuts and seeds, a plant-focused diet provides a host of phytonutrients or plant-based chemicals that do hundreds of things to promote health including boosting the immune system, fighting inflammation and repairing cells. Plants provide dietary fiber, vitamins and minerals needed to maintain health.
Vegetarian Diet and Your Health
In addition to reducing heart disease risk, people who follow a vegetarian diet have reduced their risk of high blood pressure, obesity, type 2 diabetes, certain cancers, diverticular disease and digestive disorders. Vegetarians have lowered total and LDL cholesterol levels and body weight indices and have increased longevity.
Vegetarians do not have to be overly concerned about combining proteins and consuming multiple vitamin supplements because a well-rounded vegetarian diet can meet current recommendations for protein, iron, zinc, calcium, vitamin D, riboflavin, vitamin B-12, vitamin A, n-3 fatty acids and iodine. The key to any healthy vegetarian to vegan diet is to find easy recipes that your family will love and to cook up a wide variety of plant foods.
In a well-balanced vegetarian diet, the best sources of proteins come from foods like beans and peas, seed and nuts, and fungi (mushrooms). Tofu is a well known soy bean meat substitute that is high in protein. A fungus-based product called Quorn TM also attempts to imitate meat. Veggie burgers are an alternative – their producers don’t try to imitate meat texture and are comfortable with “veggieness” that is more palatable to some. Pasta and whole wheat breads are also good sources of proteins essential for cellular growth and virtually all biological processes.
Other essential nutrients are available by choosing from the many plant-based foods that are part of a successful vegetarian lifestyle.
- Calcium, needed for bone health, is available in broccoli, some green leafy vegetables, and almonds. The richest sources of calcium are from dairy foods, but can come from calcium-fortified soy milk, yogurt or tofu.
- Iron, needed by the body for the formation of blood, can be found in spinach and turnip greens, whole grains, black-eyed peas, lentils, peas, and some dried fruits, especially apricots, prunes, and raisins. Eating iron-rich foods with foods containing vitamin C such as tomatoes, oranges, or strawberries can increase iron absorption. Tomatoes in a spinach salad can make a difference. Cooking food in cast iron pans can also add iron to the diet.
- Zinc helps the immune system. Good plant sources of zinc include white beans, kidney beans and chickpeas as well as wheat germ and pumpkin seeds.
- Vitamin B12 helps maintain healthy nerve cells and red blood cells. Eggs and dairy products are good sources of this nutrient. The B12 present in plant foods may not be in a form usable to humans, so many vegan foods are fortified with B12.
- Vitamin D is abundant in milk and milk products. Just 10 to 15 minutes of sunlight exposure on a daily basis is enough for the body to form active vitamin D.
- Zinc is found in seafood, eggs, grains, legumes and nuts. It is essential for optimal immune function and resistance to infection.
Choosing a multiple vitamin that provides no more than 100% of the recommended daily allowance for most vitamins and minerals is a good way to ensure adequate levels of essential nutrients. Ask a doctor questions concerning changing your current eating habits.
Vegetarians, Fats, Portions - Read the Labels
However, eating primarily plant-based foods doesn't guarantee keeping total fat or calories in line. To keep health risks low and optimize benefits, it is important to continue to read food labels, control portion sizes, limit total fat and limit calories. Choose whole, organic, and minimally processed foods whenever possible. Go easy on highly processed foods, junk foods and sweets.
Easy Vegetarian Recipe
INGREDIENTS
2 1/2 cups grated zucchini (drain or pat dry)
1 egg, beaten
2 tablespoons butter, melted
1 cup bread crumbs
1/4 cup minced onion
1 teaspoon Old Bay Seasoning TM
1/4 cup all-purpose flour
1/2 cup vegetable oil for frying
DIRECTIONS: In a large bowl, combine zucchini, egg, and butter or margarine. Stir in seasoned crumbs, minced onion, and seasoning. Mix well. Shape mixture into patties. Dredge in flour. In a medium skillet, heat oil over medium high heat until hot. Fry patties in oil until golden brown on both sides. If preferred instead of frying, bake on lightly oiled baking sheet in a 400 degree oven. Turn once after 12 to 15 minutes and bake an additional 12 to 15 minutes.
