A Vegetarian Diet
In our Western society, a common nutritional belief
is that meat and animal products must be consumed in order to maintain
a well-balanced, muscle-building healthy diet.
Those who turn away from this traditional way of eating and choose
a vegetarian diet are often considered "granola-head hippies"...or
even just plain odd.
But more and more people these days are discovering the many health
benefits of a vegetarian diet. Additionally, more physicians and
scientists are prescribing and endorsing
plant-based meals and healthy vegetarian menus in order to promote
health, prevent and treat certain diseases, and even to reduce weight.
You can even get to
enjoy delicious Vegetarian food prepared and shipped to you without
the hassle of having to prepare it yourself 
Although vegetarianism may seem like a modern fad, in reality,
its health benefits have been known for centuries
In many cultures world-wide. India and many Asian countries make
up the largest percentage of the world's vegetarians, both for health
and spiritual reasons. One group of people, the Hunza -- who live
near the Himalayan Mountains -- have an exclusively vegetarian diet.
Members of their community reportedly often live to be over 100
years old.
Try
A healthy Vegetarian Meal Plan!
The American Dietetic Association states that the benefits of a
vegetarian diet include: 1) lowered cholesterol; 2) lower levels
of saturated fat; 3) higher levels of important minerals and antioxidant
vitamins; 4) lower body fat; 5) lower rates of heart disease; 6)
lower blood pressure; 7) lower rates of type-2 diabetes; and 8)
lower instances of some cancers.
With this new concept of having nutritious
vegetarian meals cooked and shipped to you. the health benefits
are getting easier to achieve.
Obesity, one of the major health concerns in this country,
can be addressed with a vegetarian diet.
A Vegetarian diet eliminates excess protein and animal fat consumption,
and increases fiber in the form of fruits, vegetables and whole
grains. Those who consume a vegetarian diet maintain a lower body
mass index (BMI), which significantly aids in the treatment and
management of other chronic illnesses such as cardiovascular disease,
hypertension and diabetes.
You can find Healthy
Vegetarian menus at eDiets.com
 One
common question asked by anyone considering a vegetarian diet is:
"Will I get enough protein?” That is certainly a valid
concern, as protein is necessary for the building, maintenance and
function of all body cells. However, according the American Dietetic
Association, a varied and well-balanced vegetarian diet provides
all the protein the body needs from eating such things as whole
grains, beans, nuts and soy products.
In fact, meat-based diets typically provide excess protein, which
may actually be harmful. A leading gerontological journal reports
that too much protein can cause a person to lose about 30% of their
kidney function by the time they become elderly. It can also cause
systemic acidity, which the body attempts to counter by pulling
calcium out of the bones. This can, unfortunately, lead to osteoporosis.
Becoming a vegetarian does not mean you are limited to eating celery
sticks, apples and nuts.You
can find healthy Vegetarian menus at eDiets.com There are many
types of vegetarians that eat meatless diets in a variety of combinations.
Some of the more common types include:
Lacto vegetarians, who do not eat meat or eggs, but do eat dairy
products such as milk and cheese.
Lacto-ovo vegetarians do not eat meat, but will eat dairy products
and eggs.
Ovo vegetarians do not eat meat or dairy products, but will eat
eggs.
Vegans do not eat meat, dairy products, eggs, or any animal products
at all.
There are many medical and health organizations that promote, endorse,
and support people on a path toward changing their dietary lifestyle
to one that includes more plant-based foods.
Additionally, many restaurants and grocery stores provide meals
and products to vegetarians, making it simpler to choose this healthy
lifestyle.
Research and information exists out there on the internet, as well
as through medical providers and vegetarian organizations.
The bottom line: it's OK to be vegetarian, and the benefits may
very well enhance or even save your life! Try
some of these healthy Vegetarian menus
The Vegetarian Diet
A Vegetarian diet is a dietary practice that includes the
consumption of only vegetables, fruit, nuts, grains,and excluding
the consumption of all body parts of any animal and products derived
from animals.
The most common definition of vegetarianism however accepts the
inclusion of animal-based products such as honey, milk and other
dairy products as well as eggs.
This is more precisely called ovo-lacto vegetarianism.
Varieties of Vegetarianism
Different practices of vegetarianism include:
- Strict vegetarians avoid consuming all animal products
such as eggs, milk, cheese, and honey. Today, strict vegetarians
are commonly called vegans, though some reserve this term for
those who additionally avoid usage of all kinds of animal products
such as leather and some cosmetics, rather than just food.
- Ovo-lacto vegetarians do not eat meat, but may consume
animal products such as eggs and milk.
Those who are ovo-lacto vegetarians for ethical reasons may additionally
refuse to eat cheese made with animal-based enzymes (rennet),
or eggs produced by factory farms.
The term "vegetarian" is most commonly intended to mean "ovo-lacto
vegetarian", particularly as "vegan" has gained acceptance as
the term for stricter practice.
Lacto vegetarians do not eat meat, but may consume milk
and its derivatives, like cheese, butter, or yogurt.
ovo-vegetarians do not eat meat but may eat eggs.
- Macrobiotics. involves a diet consisting mostly of whole
grains and beans, and is usually spiritually based like Fructarianism
(see below).
- Raw food diet involves food, usually vegan, which is
not heated above 116°F (46.7°C); it may be warmed slightly
or raw, but never cooked.
Raw Foodists argue that cooking destroys enzymes, and/or portions
of each nutrient; this is true, but most raw foodists also acknowledge
that for some foods, as cooking softens them, their nutrients
become more bio-available, which more than negates the destruction
of some nutrients and enzymes.
Some raw-foodists, called living-foodists, also "activate"
the enzymes (such as by soaking the food in water) a while before
they plan to eat the food. Some spiritual raw-foodists are also
Fructarians and some eat only organic foods (see below).
The following are not generally considered vegetarianism:
- Fructarianism, more commonly called "fruitarians",
eat only fruit, nuts, seeds, and other plant matter that can be
gathered without harming the plant (some fructarians eat only
plant matter that has already fallen off the plant).
This typically arises out of a holistic philosophy.
Thus, a fructarian will eat beans, tomatoes, cucumbers, pumpkins,
and the like, but will refuse to eat potatoes or spinach.
Technically, fructarianism is a kind of vegetarianism, but
its much stricter definition is very rarely seen as being the
same thing as vegetarianism. It is also hotly disputed whether
it is possible to avoid malnutrition with a fructarian diet.
Fructarianism is much rarer than vegetarianism or veganism.
Non Traditional Vegetarians
Some people choose to avoid certain types of meat for many of the
same reasons that others choose vegetarianism: health, ethical beliefs,
etc.
For example, some people will not eat "red meat" (mammal meat
– beef, lamb, pork, etc.) while still consuming poultry and
seafood.
This is not traditional vegetarianism, but has recently been referred
to in the media as semi-vegetarianism . Some non-vegetarians thus
assume vegetarianism to be pesco/pollo vegetarianism.
Others might regard the suffering of animals in factory farm conditions
as their sole reason for avoiding meat or meat based foods. These
people will eat meat or meat products from animals raised under
more humane conditions or hunted in the wild. Some of these people
would refer to themselves as vegetarians.
Flexitarians adhere to a diet that is mostly vegetarian.
However, they occasionally consume meat.
In current English, the term "vegetarian" is occasionally used
for restricted diets that nevertheless include some types of meat.
Usually these deviations from traditional usage are made casually,
perhaps for lack of a better word.
Vegetarian Societies
Vegetarian societies (apart from India) were first formed in majority
meat eating European countries both as a means to promote the diet
and to gather together vegetarians for mutual support.
By 2000, most western and developing nations had functioning vegetarian
societies. The countries that were first to establish societies
are still the ones most likely to have the greatest proportion of
vegetarians within their populations.
Health and Weight-Loss On A Vegetarian Diet
According to reputable sources such as the American Dietetic Association,
American Heart Association, British Medical Association, and the
Mayo Clinic, vegetarian diets offer a number of health benefits
compared to non-vegetarian diets.
Vegetarians as a group compared to non-vegetarians have lower
body
mass index , lower levels of cholesterol,
lower blood pressure , and
less incidence of heart disease
, hypertension, Diabetes Type 2 diabetes, some forms of cancer,
renal disease, dementia, and osteoporosis.
As for weight loss, in a year-long study comparing Dean Ornish's
vegetarian diet to Weight Watchers, The Zone Diet, and The Atkins
Diet, Dean Ornish's diet showed the most weight-loss.
Resources for vegetarians
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