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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The pH Miracle Diet is one of the most interesting and groundbreaking new eating plans to hit the world of nutrition and dieting. This way of eating proclaims that following the program will help restore your health to natural balance and rid you of a myriad of conditions, including excess weight. While most people are looking to shed a few pounds, this diet also claims to help with fatigue, muscle pain and indigestion, as well as many other problems.

If youve tried low carbohydrate diets before and felt terrible after consuming all of that protein, then the pH Miracle diet may be for you. This eating program is based on alkaline foods, which are better for your health and for your body. Since humans have a slightly alkaline pH, eating alkaline foods helps support the bodily pH balance. Most people eat a lot of acidic foods like animal protein, dairy products and wheat. The pH miracle diet consists of certain fruits, vegetables, alternative grains and vegetarian protein sources.

Dr. Robert Young, the creator of the pH Miracle diet, points out in his book that many peoples health problems are due to excess acidity in the body. Among other things, Young says that chronic fatigue, excess mucous production, nasal congestion, frequent colds and infections, stress, anxiety, weak nails, dry hair, dry skin, headaches, arthritis, muscle pain, hives and leg cramps are all signs of excess acidity.

If you have had any of these symptoms for an extended period of time, your acidic diet may be to blame. Think about how much of your diet relies on high acid foods, like animal protein and dairy products. If these problems have been a bother to your life and your health for some time, youll benefit from giving the pH miracle diet a try.

The pH miracle diet will be a welcome relief for those who have tried to do low carb diets with little success. The foods are less harsh on the stomach and digestive system than the heavy protein required on low-carb diets. There is also a better balance of protein to carbohydrates. The proteins that are used on the pH miracle diet are selected carefully for their level of acid. The proteins consist of alkalizing tofu, beans and nuts.

The pH miracle diet is also good for people who enjoy eating a vegetarian diet. If youve given up meat for a day or two and felt better, than this diet may be very beneficial for you. There is no meat on the diet and the only alkaline dairy product allowed is goat milk. Tofu, which has long been a mainstay of vegetarian diets, is a major part of the pH miracle diet.

If you have a diet that consists mainly of processed foods and very few vegetables, you will definitely benefit from this diet. A diet that consists of manufactured food has very little natural nutrients. This can cause many detriments to your health and you can suffer from the effects of malnutrition, even when you are eating your fill. The focus on vegetables and fresh foods in this way of eating will help get natural vitamins and minerals back into your diet. Just adding a moderate amount of alkaline foods to your diet can improve your health greatly.

The pH miracle diet is a good diet for many different types of people. If you fit any of the previous criteria, you owe it to your health to give this way of eating a try.

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You might have a general idea that eating a vegetarian diet is more healthy for you. But do you really know how much less the incidence is of certain types of cancers among vegetarians?

Vegetarian diets-naturally low in saturated fat, high in fiber, and replete with cancer-protective phytochemicals-help to prevent cancer. Large studies in England and Germany have shown that vegetarians are about 40 percent less likely to develop cancer compared to meat-eaters. In the U.S., studies of Seventh-Day Adventists, who are largely lacto-ovo vegetarians, have shown significant reductions in cancer risk among those who avoided meat. Similarly, breast cancer rates are dramatically lower in nations, such as China, that follow plant-based diets. Interestingly, Japanese women who follow Western-style, meat-based diets are eight times more likely to develop breast cancer than women who follow a more traditional plant-based diet. Meat and dairy products contribute to many forms of cancer, including cancer of the colon, breast, ovaries, and prostate.

Harvard studies that included tens of thousands of women and men have shown that regular meat consumption increases colon cancer risk by roughly 300 percent. High-fat diets also encourage the body’s production of estrogens. Increased levels of this sex hormone have been linked to breast cancer. A recent report noted that the rate of breast cancer among premenopausal women who ate the most animal (but not vegetable) fat was one-third higher than that of women who ate the least animal fat. A separate study from Cambridge University also linked diets high in saturated fat to breast cancer. One study linked dairy products to an increased risk of ovarian cancer.

The process of breaking down the lactose (milk sugar) evidently damages the ovaries. Daily meat consumption triples the risk of prostate enlargement. Regular milk consumption doubles the risk and failure to consume vegetables regularly nearly quadruples the risk.

Vegetarians avoid the animal fat linked to cancer and get abundant fiber, vitamins, and phytochemicals that help to prevent cancer. In addition, blood analysis of vegetarians reveals a higher level of “natural killer cells,” specialized white blood cells that attack cancer cells.

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With cardiovascular diseases and pudginess rates soaring in the US and the industrialized world, man teenagers and adults are slowly turning to vegetarian diets as a major step towards achieving a healthy lifestyle. Diverse most of us who regularly munch on meat and dairy products, vegetarians dont have to worry about high cholesterol levels or tans – fat filled food items. Vegetarians however, need to ensure that they get the right amount of nutrition from their vegan diets, to maintain spanking health. With worldly-wise planning and consideration, a vegetarian diet can certainly be tasty and satisfying.

With No Established Vegetarian Diets, The Choice Is Outright Up To You

Most nutrition experts agree that with thereupon many vegetarian diets, there is actually no established vegan diet, and so the choice bequeath be all up to you. The problem with some vegetarians is that the more restricting their veggie diet becomes, the harder it entrust be for them to meet their bodys daily nutritional requirements. According to nutrition experts, the most commonly deficient nutrients among vegetarians include protein, iron, vitamin B12, vitamin D, calcium and zinc.

Soy protein can be a great protein source for vegetarians. To combine more soy to your daily diet, you may prepare soy chicken patties, soy hamburgers or soy cold cuts. The richest sources of iron are animal product like eggs, liver and red meat. Vegetarians can actually get iron from dried beans, dark green vegetables akin spinach, kale and dried fruit.

Three Elder Vegetarian Diet Types

Vegetarian diets are generally divided into three major categories, and these are:

Vegan Diets: This diet does not receive fish, eggs, meat, poultry and dairy products.

Lacto – Vegetarian Diets: A lacto – vegetarian diet does not include meat, fish, poultry and eggs. However, it includes dairy products matching cheese, yogurt, butter and milk.

Lacto – Ovo Vegetarian Diet: This vegetarian diet does not include fish, poultry and support, but includes eggs and dairy products like milk, cheese, butter and others.

While a vegetarian diet may not have detail opposite attributes, a vegetarian advocate should ensure that he or she is able to cover all nutritional requirements. It is therefore crucial for vegetarians to take vitamin and mineral supplements, which contain 100 percent of the recommended daily allowance, to complement the vegetarian meal plan. True – blooded vegetarians should focus their sights on getting adequate proteins and essential minerals double vitamin B12, calcium and iron.

Regardless of whether you proceed from a vegetarian diet for ethical, cultural or religious reasons, or you simply want to live a healthy and well – rounded life, the key to having a successful vegetarian diet lies in how aware are you of your nutritional needs. Therefore, you need to plan a diet that meets them. For creating the well-timed vegetarian diet, talk to your registered dietitian or doctor.

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