FreeArticlesArchive

If you follow a vegetarian diet, you'll enjoy the benefits of a very healthy eating plan. To be truly healthy, however, a vegetarian diet must combine balance, moderation and variety. It's essential that you also include all of the essential minerals, vitamins and nutrients that your body needs.

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

You can further classify the vegetarian lifestyle by the types of foods that are, or are not, eaten. Lacto-ovo vegetarians, for example, will avoid eating animal flesh but will consume dairy products and eggs. Vegans, on the other hand, follow strict diets that will not allow any foods with traces of animal origin.

It's important to ensure that your vegetarian diet supplies you with the proper amount of protein. Most meat-eating Americans take in too much protein each day, while vegetarians are sometimes lacking in protein. If you are a lacto-ovo vegetarian, you can easily meet your protein requirements by eating a diet rich in dairy products. Vegan diets can be supplemented with the protein found in soy products, seeds, and nuts.

You probably already know that beans are also excellent source of protein. Just one cup of cooked beans can contain the same amount of protein as two ounces of meat. Protein-rich beans include split peas and chick peas, red and green lentils, soy beans and others. Kidney beans make a great meat replacement in chili. Refried beans are a delicious staple for many Mexican dishes. Nuts can also be a good protein source, but they're also high in fat and should be eaten moderately.

Vegans should be careful to get adequate calcium, vitamin D and vitamin B12. Most North Americans receive the bulk of their B12 from meat, so vegans should consume soy products or take vitamin B12 regularly 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.