This article debates the merits and pitfalls of a plant based diet.

With the high protein craze of recent years, vegetarianism seemed to be on its way out. However, there are still many wonderful benefits of a meatless diet. Unfortunately, there are also many nutritional problems that care arise if you aren't careful in choosing your foods.

There are several different types of vegetarian diets. A lacto-ovo vegetarian excludes meat, fish and poultry but includes dairy and eggs. This is the most popular form in the United States, Canada and Western Europe. A lacto vegetarian is the same as above, but also excludes eggs and any foods that contain byproducts of any of the excluded foods. Lastly, the most restrictive form of vegetarianism, is called vegan. A vegan diet excludes all animal products including meat, fish, poultry, eggs, dairy products and any foods containing byproducts of these. Most vegans also avoid other nonfood items made with animal byproducts such as wool, silk, leather and fur.

First and foremost, vegetarianism (if done properly) can offer a wealth of health benefits. A largely plant based diet provides a dense source of nutrients as vegetables and fruits are rich in vitamins, minerals and antioxidants. These foods are also typically low calorie so vegetarians have an excellent opportunity to maintain a healthy weight.

Unfortunately, very special care must be taken with food choices for vegetarians. It's not enough to simply avoid certain foods - you must replace these foods with others that will provide satisfactory nutrition. We all know the "vegetarian" who orders french fries and pasta at restaurants. That isn't exactly in the "spirit" of this health conscious diet.

One of the biggest problems for vegetarians is a lack of adequate, high quality protein. Non-meat sources of protein are limited but available. Tofu, temphe, miso, nuts and beans (also eggs and cheese, depending on the type of vegetarian) are all excellent sources of protein. It's very easy for vegetarians to fall into a grain based diet. It is important to make the extra effort to always include at least one form of protein whenever grains are consumed. Foods such as beans provide an "incomplete protein" which becomes complete by combining them with grains.

Overall, there are a lot of health benefits that can be gained by enjoying a vegetarian diet. The decision to become a vegetarian should not be taken lightly. Realize that this diet will require quite a bit more planning and a more adventurous pallet. Vegetarians will often try many new and exciting dishes in an effort to expand their food selection. If you are considering vegetarianism, it's a good idea to study up on it and review some vegetarian cook books. Also, check out our vegetarian recipes too! And remember to move into it slowly - no need to rush the transition. You have your whole life to explore the wonderful world of vegetarianism.

Also check out Whole Food for Whole Health, to learn more about choosing optimal foods for your diet.

For more information like this, read Whole Foods for Whole Health, The Truth About Carbs, and Kick the Sugar Habit.

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