Eat Healthy Without Meat
Alex Fir

As concerns about healthy eating have grown, so has the interest
in vegetarianism. Numerous nutrition experts recommend eating
low on the food chain. In plain language this means eating more
grains, vegetables and fruits, and fewer meats, cheeses and
other animal based products.

There are various levels of vegetarianism, and each type has its
own unique health benefits and some health challenges as well.
Of course vegetarians, like meat eaters, must still make healthy
food choices. Simply pigging out on French fries while avoiding
the burger will not make you a healthy vegetarian.

Some people who consider themselves vegetarians still eat
poultry and seafood, while others avoid all animal flesh, even
fish and chicken. Most vegetarians still eat milk, dairy
products and eggs. In nutritional circles these people are
referred to as lacto-ovo vegetarians.

Vegans, on the other hand, avoid all animal products, including
eggs, milk and dairy products, and even fabrics like silk,
leather and wool. It is vegans who face the largest challenges
and risks when trying to follow a healthy diet. Most vegetarian
diets provide more than enough nutrition, as long as smart
dietary choices are made.

The key to eating a healthy vegetarian diet is much the same as
eating a healthy diet that includes meat. It all boils down to
making smart food choices, understanding nutritional labels, and
cooking your vegetables to maximize their nutritional value.

Choosing the foods that make up the bulk of a vegetarian diet is
very important. For most vegetarians, vegetables, grains,
lentils and soy products will make up the bulk of their diet,
and these staples are included in many vegetarian recipes.

When cooking with soy, however, it is important to remember that
tofu is relatively high in fat. The fat content of tofu dishes
is often comparable to that of dishes that are made with lean
cuts of meat. Those vegetarians following a low fat diet may
want to limit the amount of tofu based products they eat.

The same caution applies to the nuts and seeds that can make up
a large part of a vegetarian diet. Nuts and seeds are excellent
sources of dietary protein, but they can be high in fat as well.

Many newly minted vegetarians worry that they will not be able
to get enough protein and iron without eating meat, but for most
vegetarians this is not a problem. Most diets today actually
contain too much protein, and there are many non animal derived
sources of protein for vegetarians to enjoy.

Proper cooking techniques are of course very important to any
healthy diet. Avoiding high fat cooking methods is important, as
is avoiding the use of high fat creams, butters and sauces. A
vegetable stir fry cooked in healthy olive oil can be a great
addition to any vegetarian menu. And a great fruit salad is both
easy to make and delicious as a snack or a meal.

The only real area of concern when it comes to vegetarianism and
health is the B-complex vitamins, particularly vitamin B12.
Vitamin B12 is almost exclusively derived from animal based
sources, so vegans, who avoid all animal products, should take a
high quality vitamin B12 or B-complex vitamin supplement. It is
also important for vegans to discuss their diet and lifestyle
with their family physicians. As vegetarianism becomes more
widespread, the amount of information on the nutritional needs
of these two groups continues to grow.

The bottom line is that vegetarians can enjoy a very healthy
lifestyle. Making vegetables, fruits, whole grains and beans the
centerpiece of the diet is a smart move for many people, and a
good low fat vegetarian diet can be a great way to enjoy a
healthy lifestyle. As with a meat based diet, however, it is
important for vegetarians to follow common sense eating
guidelines and make smart choices when creating meat free meals.

About the author:

A lot of people eat foods that are generally deficient in the
vitamins and minerals. Visit Nutri
tional Supplements Center to learn why it is vital that you
take nutri
tional health supplements.

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When people talk about detoxification and cleansing the body of harmful toxins, it’s often seen as a fringe element of vegetarians. People really don’t like to think about harmful toxins building up in their colons or in their arteries, but it’s often a by-product of a carnivorous diet. A diet that’s high in fat and processed foods tends to slow down our digestive systems, and our elimination processes are also interrupted.

This can allow harmful bacteria and toxins to accumulate and can create a general feeling of sluggishness, as well as a host of digestive disorders, such as irritable bowel syndrome or colitis. When we begin eating a more healthy vegetarian diet, we start to get more dietary fiber into our systems, and all of a sudden, our digestive systems start to work better,

When you eliminate high-fat meat and processed foods from your diet, then much of your body’s energy is freed from the intense work of digesting these foods. Everything becomes clearer – your blood, your organs, your mind. You start to become more aware of the toxic nature of the food you’d been eating before.

Toxicity is of much greater concern in the twentieth century than ever before. There are many new and stronger chemicals, air and water pollution, radiation and nuclear power. We ingest new chemicals, use more drugs of all kinds, eat more sugar and refined foods, and daily abuse ourselves with various stimulants and sedatives. The incidence of many toxicity diseases has increased as well. Cancer and cardiovascular disease are two of the main ones. Arthritis, allergies, obesity, and many skin problems are others.

In addition, a wide range of symptoms, such as headaches, fatigue, pains, coughs, gastrointestinal problems, and problems from immune weakness, can all be related to toxicity. When you start a vegetarian eating plan, your body eventually cleanses itself of the harmful effects of these toxic foods.

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