Considering switching to a vegetarian diet, but not sure whether it is a good idea, or how to best handle it? A well balanced vegetarian diet can be very healthy, but if you want to reap all the benefits, you may need to pay more attention to what and how much you eat. Read on to know more.
Vegetarian diets continue to increase in popularity, and it can not only be good for our health and animal welfare, but they can also benefit the environment.
Check out the list below to discover some of the unique advantages to a vegetarian diet.
1. Boost Heart Health in number of different ways.
- Lowers blood pressure
- Reduces risk of heart disease
- Lowers cholesterol
2. Helps to reduce risk of Type2 Diabetes
3. Can help you manage healthier body weight
4. Plant based food can help keep your brain healthy
5. Could also help reduce your risk of developing cancer
6. Reduces risk of food-borne illnesses
7. Can also benefit the environment
There are several types of vegetarian diets. You should choose one based on your health needs and personal beliefs.
do not eat meat, poultry, or fish. They do eat eggs and dairy products.
do not eat meat, poultry, fish, or eggs. They do eat dairy products, such as milk, yogurt, and cheese.
do not eat meat, poultry, fish, or dairy. They do eat eggs.
(also called semi-vegetarians) are not traditional. They continue to eat meat, poultry, fish, and animal products in small amounts. This diet is more common for people who only have health-related concerns. A flexitarian diet can help you reduce the amount of saturated fat and cholesterol you eat. It also helps you increase the amount of vegetables, fruits, and grains in your diet.
do not eat meat or poultry as part of their vegetarian diet, but they do eat fish.
avoid meat, eggs, dairy, and animal products. This includes animal byproducts, such as gelatin and honey.
A healthy vegetarian diet is one that includes wholesome vegetarian foods such as whole fruits, legumes, whole grains, fresh vegetables, and depending on your choice of diet, a healthy supply of proteins and milk. At the same time, cut back on less healthy choices, such as sugar-sweetened beverages, fruit juices and refined grains.
A balanced vegetarian diet must include the following:
● Fresh Fruits: At least 2 cups
● Fresh vegetables: 2-3 cups
● Protein-rich foods: 85-100 grams
● Grains: 175-200 grams
● Dairy (if allowed): 2-3 cups
Pay special attention to the following nutrients:
● Vitamin B-12: Deficiency of this nutrient may go undetected in people following a vegan diet. So, it's important for vegans to consider vitamin supplements, vitamin-enriched cereals and fortified soy products.
● Vitamin D: If you don't eat enough fortified foods and have limited sun exposure, you may need a vitamin D supplement.
● Calcium: Dark green vegetables and calcium-enriched and fortified products are good source of calcium.
● Omega-3 fatty acids: These are important for heart health and must be included in your diet.
● Zinc and Iron
● Iodine
A vegetarian diet promotes good health. Since the diet plans involve consuming large quantities of foods rich in vitamins, minerals, and proteins, while allowing a healthy intake of carbohydrates and calories, you will notice that you have more energy and fewer diseases.
Sources: Healthline, Mayo Clinic, Eat Love, Family Doctor
Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment. Kindly contact your Doctor before starting a new medicine or health regime.
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