Difference between revisions of "Eat Healthy as a Vegetarian"

{{fa}}People adopt a semi- or total vegetarian diet for many reasons. You may choose to refrain from eating meat, seafood, dairy, and/or eggs to improve health; for ethical or religious reasons; to cut down on the environmental effects livestock has; to cut costs; or just to experiment. Following a vegetarian diet may even reduce the risk of developing certain chronic conditions, such as heart disease, diabetes, and cancer.<ref name="rf1">http://www.health.harvard.edu/staying-healthy/becoming-a-vegetarian</ref>  However, adopting a vegetarian diet does not simply mean removing meat from your plate and eating what's left. Changing your diet means changing your lifestyle. Further, eliminating significant food groups can place you at risk for developing nutritional deficiencies, including iron, vitamin B-12, vitamin D, calcium, zinc, and riboflavin.

#Identify which type of vegetarian diet you want to follow. Different types of vegetarians follow varying degrees of food restrictions. Selecting a type that suits your motives and is practical will make changing and maintaining your new diet easier. The different types of vegetarians include:<ref name="rf2">http://youngwomenshealth.org/2013/12/05/vegetarian-diet/</ref>

#Eat a variety of foods. Whether vegetarian or omnivore, variety is the key to a healthy, well-balanced diet.<ref name="rf3">http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits</ref> Any time you cut a food group out of your diet, you may put yourself at risk of a nutritional deficiency. The nutritional benefits of the missing food group must be made up in other places in your diet. Vegans, with the most limited diets, may be at the most risk.

#*[[Determine-How-Much-Protein-You-Need|Recommended daily amounts of protein]] differ according to age, gender, and physical activity.<ref name="rf4">http://www.choosemyplate.gov/protein-foods</ref> Most adults need {{convert|0.8|g|oz|sigfig=1}} of protein per kilogram of body weight. For example, a 140 pound woman (63.6 kg) would need 51 g of protein per day (kg x 0.8).

#Ingest enough calcium. Calcium is the most abundant mineral in the human body.<ref name="rf5">http://www.nlm.nih.gov/medlineplus/calcium.html</ref> It is necessary for building and maintaining strong bones and teeth.

#*Dairy products provide the most calcium, but dark leafy vegetables, like kale, broccoli, and collard greens, are also good sources if eaten in sufficient amounts. You can also meet your daily calcium requirement by consuming calcium-enriched and –fortified products like plant-based milk and yogurt, juices, and cereal.<ref name="rf6">http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/vegetarian-diet/art-20046446</ref>

#Replenish your body's supply of riboflavin every day. Riboflavin, also known as vitamin B-2, aid growth and red blood cell production by working with the other B vitamins in the body. The body cannot store it because it is water soluble; it must be ingested every day.<ref name="rf7">http://www.nlm.nih.gov/medlineplus/ency/article/002411.htm</ref>

#Eat enough iron. Iron is a mineral found within red blood cells; it is found in the protein hemoglobin, which carries oxygen in the blood.<ref name="rf8">http://www.nlm.nih.gov/medlineplus/iron.html</ref>

#*Vegetarians can get iron by eating legumes, lentils, enriched breakfast cereal, whole grains, dark leafy green vegetables, and dried apricots, prunes, and raisins.<ref name="rf9">http://www.choosemyplate.gov/tips-vegetarians</ref>  

#*It is more difficult to absorb iron from plant-based sources, so vegetarians’ daily recommended intake of iron is double that for omnivores. Consuming foods rich in vitamin C, such as citrus, strawberries, and tomatoes, at the same time you eat iron-containing food aids the body’s absorption of iron.<ref name="rf6" /> For example, if you eat red peppers (good source of vitamin C) with your beans and rice, you will absorb the iron from the beans more effectively.

#*Zinc is best absorbed from animal sources, so dairy products are a good source for vegetarians. It can also be found in whole grains, soy, legumes, nuts, wheat germ, and zinc-fortified breakfast cereal. However, the zinc in plant based foods is less available to your body for absorption.<ref name="rf10">http://www.nlm.nih.gov/medlineplus/ency/article/002416.htm</ref>

#Eat food rich in omega-3s. Omega-3 fatty acids are essential fats in the human body. They maintain the health of the heart and may help fight heart disease.<ref name="rf11">http://www.hsph.harvard.edu/nutritionsource/omega-3-fats/</ref> Unlike other fats that the body can make, people must get these fatty acids from food.

#*Getting plenty of omega-3s may help fight various illnesses, from allergies to asthma, from cancer to bipolar disorder.<ref name="rf12">http://www.mayoclinic.org/drugs-supplements/omega-3-fatty-acids-fish-oil-alpha-linolenic-acid/dosing/hrb-20059372</ref>

#*Fish and eggs are good sources of omega-3 fatty acids, as are canola and soy oil, walnuts, ground flaxseed, and soybeans. If you are relying solely on plant-based sources of omega-3s, fortified products or supplements may help you reach daily recommended amounts.<ref name="rf6" />

#*Those who have limited sun exposure or don’t eat enough foods containing vitamin D may need to take a plant-derived supplement.<ref name="rf6" />

#*The Vegetarian Food Pyramid and food labels provide helpful information about recommended serving sizes to monitor your calorie intake and nutritional requirements.<ref name="rf13"> http://www.vegetariannutrition.org/food-pyramid.pdf</ref>

#Start small and ramp up. Choosing to not eat certain food groups means changing the way you live. While you can quit that food group “cold turkey,” you may find greater success maintaining your new lifestyle if you begin by incorporating one meatless meal a day into your routine, then increasing the number of meatless meals you eat every week.<ref name="rf6" />

#*Visit an ethnic restaurant in your neighborhood that you’ve never tried and sample some vegetarian dishes.<ref name="rf14">http://www.peta.org/living/food/making-transition-vegetarian/top-six-tips-vegetarian/</ref>

#Follow general scientific guidelines for good health. Researchers agree that healthy diets, whether they are plant-centric or not, consist of preparing more of your own meals so you know what goes into them; avoiding processed food and beverages; drinking enough water; and being mindful of how much you eat and how your food makes you feel.<ref name="rf15">http://www.helpguide.org/articles/healthy-eating/healthy-eating.htm</ref>

*Shop at your farmers' market and buy produce that is in season. Vegetables that come from local sources are more likely to retain their nutritional sources than produce transported over long distances.<ref name="rf16">http://www.nutrition.gov/farmers-markets</ref>

*Don't presume that a vegetarian diet makes you immune to food-borne illness. A 2013 CDC report notes plants are almost as likely to be the source of food-borne illness as meat. Practice food safety.<ref name="rf17">http://www.huffingtonpost.com/kristin-kirkpatrick-ms-rd-ld/vegetarian-diet-mistakes_b_3226388.html</ref>