Vegetarians don’t have to worry about food items that are high in cholesterol or trans-fat. However, to maintain good health they also need to ensure that they are getting the right amount of nutrition from their vegan diets. Many teenagers and adults are slowly turning into vegetarians nowadays. Vegetarian diets are considered major steps towards achieving a healthy lifestyle. Unlike those who eat more meat and dairy products, vegetarians have much lower risks of having heart disease and other chronic diseases. A vegetarian diet can certainly be tasty and satisfying with careful planning and consideration.
Choice Is All Up To You – A No Established Vegetarian Diet
According to nutrition experts, deficiency in nutrients like protein, iron, vitamin B12, vitamin D, calcium and zinc are very common among vegetarians. This is a problem with some vegetarians who have more restricting veggie diet. It becomes harder for them to meet their body’s nutritional requirements. Nutrition experts agree that it is better to have no actually established vegetarian diet and choosing the food items is all up to you.
The richest sources of iron are animal products like eggs, liver and red meat. For vegetarians, they can get iron from dried beans, dark green vegetables like spinach, kale and dried fruits. Adding soy products to daily diet is also good. Soy protein can be a great source of protein for vegetarians. Soy can be prepared into soy cold cuts, soy chicken patties and soy hamburgers.
Three Major Vegetarian Diet Types
* Vegan Diets: This is a strictly no fish, eggs, meat, poultry and dairy products vegetarian diet.
* Lacto-Vegetarian Diet: This diet excludes meat, poultry, fish, and eggs but includes dairy products like yogurt, cheese, butter and milk.
* Lacto-Ovo Vegetarian Diet: This diet includes eggs, dairy products like milk, butter, yogurt, milk and others. However, it does not include fish, poultry and meat.
True blooded vegetarians should focus on getting adequate proteins and essential minerals like iron, calcium and vitamin B12. While a vegetarian diet may not have negative attributes, vegetarians also have to make sure that he or she is getting the adequate nutritional requirements. Therefore, it is crucial for vegetarians to also take vitamin and mineral supplements that contain the 100% recommended daily allowance to complement the vegetarian diet plan.
Being a vegetarian requires great discipline and healthy eating. To create the appropriate vegetarian diet plan, it is always best to talk a registered dietitian and doctor. The key to having a successful vegetarian diet is how aware you are of the body’s complete nutritional body needs regardless of whether being a vegetarian is for cultural, ethical and religious reasons, or simply living a healthy and well-rounded life.