Vegetarian Diet Basics

Vegetarian Diet Basics

    Vegetarian Diet Basics

Add One Vegetarian Drink to Your Diet Per Day

After using a juicer for a month it became clear that it’s easier than most people think to eat, or more accurately…drink a vegetarian diet. The healthy feeling in the body’s core after consuming a juiced fruit and/or vegetable drink is most closely compared to the endorphin rush after a great workout. Working in one vegetarian juice drink per day using a juicer is a healthy diet addition.

Eat One Weekly Vegetarian Meal

Start with one vegetarian meal per week and work up to one per day! Begin by simply including more fruits and vegetables in your diet for one meal a day.

Vegetarian Diet Basics

                                   Vegetarian Diets Vary

Types of Vegetarian Diets

When people think about a vegetarian diet, they typically think about a diet that doesn’t include meat, poultry or fish. But vegetarian diets vary in what foods they include and exclude:

-Lacto-vegetarian diets exclude meat, fish, poultry and eggs, as well as foods that contain them. Dairy products, such as milk, cheese, yogurt and butter, are included.

-Lacto-ovo vegetarian diets exclude meat, fish and poultry, but allow dairy products and eggs.

-Ovo-vegetarian diets exclude meat, poultry, seafood and dairy products, but allow eggs.

-Vegan diets exclude meat, poultry, fish, eggs and dairy products – and foods that contain these products.

Some people follow a semivegetarian diet – also called a flexitarian diet – which is primarily a plant-based diet but includes meat, dairy, eggs, poultry and fish on occasion or in small quantities.

-Mayo Clinic Health – Read more

Vegetarian 101

People are drawn to vegetarianism by all sorts of motives. Some of us want to live longer, healthier lives or do our part to reduce pollution. Others have made the switch because we want to preserve Earth’s natural resources or because we’ve always loved animals and are ethically opposed to eating them.

Research on Vegetarian Diet Benefits

Thanks to an abundance of scientific research that demonstrates the health and environmental benefits of a plant-based diet, even the federal government recommends that we consume most of our calories from grain products, vegetables and fruits. And no wonder: An estimated 70 percent of all diseases, including one-third of all cancers, are related to diet. A vegetarian diet reduces the risk for chronic degenerative diseases such as obesity, coronary artery disease, high blood pressure, diabetes and certain types of cancer including colon, breast, prostate, stomach, lung and esophageal cancer.

Non-vegetarians Can Celebrate a Vegetarian Diet!

October is Vegetarian Diet Awareness Month!

Vegetarian Diet Basics

          Vegetarian Diet Basics

-Eat meat-free for the day or throughout the month

-Learn how a vegetarian diet can benefit you personally

-Try the meatless options available at local restaurants and eateries

-Discuss vegetarianism with your interested friends, family and co-workers

-Host a meatless meal or potluck for your friends

-Eat meatless meals on a regular basis

Read more.

Why Consider a Vegetarian Diet?

Chew on these reasons:

You’ll ward off disease. Vegetarian diets are more healthful than the average American diet, particularly in preventing, treating or reversing heart disease and reducing the risk of cancer. A low-fat vegetarian diet is the single most effective way to stop the progression of coronary artery disease or prevent it entirely. Cardiovascular disease kills 1 million Americans annually and is the leading cause of death in the United States. But the mortality rate for cardiovascular disease is lower in vegetarians than in nonvegetarians, says Joel Fuhrman, MD, author of Eat to Live: The Revolutionary Formula for Fast and Sustained Weight Loss. A vegetarian diet is inherently healthful because vegetarians consume no animal fat and less cholesterol and instead consume more fiber and more antioxidant-rich produce another great reason to listen to Mom and eat your veggies!

Vegetarian Diet Basics

                Vegetarian Diet Basics

You’ll keep your weight down. The standard American diet, high in saturated fats and processed foods and low in plant-based foods and complex carbohydrates, is making us fat and killing us slowly. According to the Centers for Disease Control and Prevention (CDC) and a division of the CDC, the National Center for Health Statistics, 64 percent of adults and 15 percent of children aged 6 to 19 are overweight and are at risk of weight-related ailments including heart disease, stroke and diabetes.

A study conducted from 1986 to 1992 by Dean Ornish, MD, president and director of the Preventive Medicine Research Institute in Sausalito, California, found that overweight people who followed a low-fat, vegetarian diet lost an average of 24 pounds in the first year and kept off that weight 5 years later.

They lost the weight without counting calories or carbs and without measuring portions or feeling hungry.

You’ll live longer. If you switch from the standard American diet to a vegetarian diet, you can add about 13 healthy years to your life, says Michael F. Roizen, MD, author of The RealAge Diet: Make Yourself Younger with What You Eat.

Secret to Longevity: Vegetarian Diet in Japan

Want more proof of longevity Residents of Okinawa, Japan, have the longest life expectancy of any Japanese and likely the longest life expectancy of anyone in the world, according to a 30-year study of more than 600 Okinawan centenarians. Their secret: a vegetarian diet low-calorie diet of unrefined complex carbohydrates, fiber-rich fruits and vegetables, and soy.

Vegetarian Diet Treat: How to Make Edible Squash Bowls

Wow dinner guests by serving your next stew in edible squash bowls for a fall vegetarian diet treat!

You’ll have more energy. Good nutrition generates more usable energy, energy to keep pace with the kids, tackle that home improvement project or have better sex more often, Michael F. Roizen, MD, says in The RealAge Diet. Too much fat in your bloodstream means that arteries won’t open properly and that your muscles won’t get enough oxygen. The result? You feel zapped. Balanced vegetarian diets are naturally free of cholesterol-laden, artery-clogging animal products that physically slow us down and keep us hitting the snooze button morning after morning. And because whole grains, legumes, fruits and vegetables are so high in complex carbohydrates, they supply the body with plenty of energizing fuel.

You’ll save money. Meat accounts for 10 percent of Americans’ food spending. Eating vegetables, grains and fruits in place of the 200 pounds of beef, chicken and fish each nonvegetarian eats annually would cut individual food bills by an average of $4,000 a year.

A vegetarian diet is a breeze. It’s almost effortless these days to find great-tasting and good-for-you vegetarian foods, whether you’re strolling the aisles of your local supermarket or walking down the street at lunchtime. If you need inspiration in the kitchen, look no further than the Internet, your favorite bookseller or your local vegetarian society’s newsletter for culinary tips and great recipes. And if you’re eating out, almost any ethnic restaurant will offer vegetarian diet selections. In a hurry? Most fast food and fast casual restaurants now include healthful and inventive salads, sandwiches and entrees on their menus. So rather than asking yourself why go vegetarian, the real question is: Why haven’t you gone vegetarian?

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ABOUT Beverly Carroll
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I am the Director, Marketing and Member Services
Vitality Directory, Inc.

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