Hold the Meat, Please

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.

Vegetarians are loosely categorized as people who avoid eating all types of meat including pork, beef, chicken, cold cuts and fish.

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.

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.

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.

Milk and other dairy products are an excellent source of calcium, but of course these are not included in the vegan diet. Orange juice and soy milk are fortified with calcium, and some vegetables including beans, leafy greens and broccoli are also good sources.

Simple food groups make up the vegetarian diet, so it's important to control the intake of calcium and vitamins. A healthy vegetarian diet, supplemented by additional nutrients, is ideal for maintaining overall wellness.

Take control of what you eat today, and you will provide your body with the essential tools to enjoy many healthy years.

Article Source: http://www.articlemonk.com

Author Myron Huett is a frequent contributor to a variety of web sites, on alternative health care and health plan themes.
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