We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. People choose a vegetarian diet for many reasons.
For some people, eating vegetarian is a way to be healthier or to avoid hormones used in animal foods. For others, eating this way has more to do with religion, animal rights, or environmental concerns.
This category of eaters can be further divided by what animal products you choose to include in your diet:. People following this diet eat mostly plant-based foods but may occasionally include meat, dairy, eggs, poultry, and fish in small amounts. Vegetarians may be up to one-third less likely to die or be hospitalized for heart disease.
Of course, food choices matter — vegetarian or not. By doing so, you may reduce your cholesterol and overall risk of heart attack. One study found that, in low-risk populations, a vegetarian diet reduced the risk for cancer in general. Additionally, the study found that certain types of animal-free diets reduced the risk for specific types of cancer:.
However, another study found only a nonsignificant decrease in risk for colorectal cancer among people following a vegetarian diet. Many studies claim that a diet full of fresh fruits and vegetables may be the key.
Being vegetarian may make it easier to get in the daily recommended five servings. Following a healthy vegetarian diet may help prevent and treat type 2 diabetes and associated complications. It goes back to choosing low-glycemic foods that keep blood sugar levels steady, such as whole grains, legumes, and nuts.
In one study, vegetarians had half the risk of developing type 2 diabetes compared with nonvegetarians. Studies have shown that vegetarians, particularly vegans, have lower blood pressures than their meat-eating counterparts.
Plant foods tend to be lower in fat, sodium, and cholesterol , which can have a positive effect on your blood pressure. Fruits and vegetables also have good concentrations of potassium , which helps to lower blood pressure.
An older Swedish study suggests that a vegetarian diet, specifically vegan, may decrease symptoms of asthma. Twenty-two out of 24 participants who ate a vegan diet for a year saw improvements, including less dependency on medications. Osteoporosis rates are lower in countries where people eat mostly vegetarian diets. Animal products may actually force calcium out of the body, creating bone loss and osteoporosis. Meeting nutritional needs on a vegetarian diet If you choose to be vegetarian or vegan, plan your diet to make sure it includes all the essential nutrients.
Protein sources for vegetarians Protein is essential for many bodily processes, including tissue building and repair. Some of these minerals and their suggested food sources include: Iron Iron is an important mineral that is involved in various bodily functions, including the transport of oxygen in the blood. Good vegetarian food sources of iron include: cereal products fortified with iron such as breakfast cereals and bread wholegrains legumes tofu green leafy vegetables dried fruits.
Zinc Zinc performs numerous essential functions in the body, including the development of immune system cells. Good vegetarian food sources of zinc include: nuts tofu miso legumes wheatgerm wholegrain foods. Calcium Calcium is vital for strong bones and teeth. Good vegetarian food sources of calcium include: dairy products plant-based milk drinks fortified with calcium check the label cereals and fruit juices fortified with calcium check the label tahini sesame seed paste some brands of tofu check the label leafy dark green vegetables especially Asian greens legumes some nuts such as almonds and Brazil nuts Iodine Dietary iodine is needed to make essential thyroid hormones involved in metabolic processes.
Vitamin B12 sources for vegetarians Vitamin B12 is important for red blood cell production — it helps to maintain healthy nerves and a healthy brain. Vegetarian sources of vitamin B12 include: dairy products eggs some soy beverages check the label some vegetarian sausages and burgers check the label. Vitamin D sources for vegetarians Vitamin D is important for strong bones, muscles and overall health. Vegetarian sources of vitamin D include: eggs some margarines check the label some cereals check the label some dairy and plant-based milk drinks check the label.
Vegetarian and vegan eating during pregnancy A vegetarian diet can be safely followed during pregnancy provided you eat regularly to ensure you have enough energy. Vegetarian and vegan eating while breastfeeding If you are breastfeeding and on a vegetarian diet, you can obtain all the nutrients and energy you need as long as you include a wide range of foods from the five food groups each day. Vegetarian and vegan eating for babies and young children Up to the age of six months, babies only need breastmilk or infant formula.
As children grow, they need loads of nutrients — a vegetarian diet should include: Protein alternatives such as nuts, eggs, legumes and tofu. Energy for growth and development. Iron to prevent anaemia. Vitamin B Vitamin D and calcium to prevent bone disease. Suitable fats from non-meat sources. Food in the correct form and combination to make sure nutrients can be digested and absorbed such as foods high in vitamin C alongside iron-rich plant foods. Iron is important for babies and children Iron is an important nutrient for growth and is vital for babies and young children.
Non-animal sources of iron include: plain cooked tofu, pulses and legumes such as baked beans, lentils, chickpeas, red kidney beans, butter beans, cannellini beans, borlotti beans dark green vegetables such as spinach, broccoli, green peas and kale ground seeds and nuts such as almond meal or smooth nut butters to reduce the risk of choking dried fruits such as figs, apricots and prunes — offer with meals rather than on their own as they can stick to budding teeth and promote tooth decay baby cereals fortified with iron Cook pulses thoroughly to destroy toxins and to help digestion.
Give feedback about this page. Was this page helpful? Yes No. View all healthy eating. Related information. From other websites Dietitians Association of Australia. Mayo Clinic. Nutrition Australia. Content disclaimer Content on this website is provided for information purposes only. Reviewed on: They're a low-fat source of protein, fibre, vitamins and minerals, and count as a portion of vegetables.
Nuts and seeds are also a source of protein and other nutrients. Pulses are particularly important for people who don't get protein by eating meat, fish or dairy products. Other non-dairy sources of protein include eggs and meat alternatives, such as tofu, mycoprotein such as Quorn , textured vegetable protein and tempeh.
You need to eat a variety of different sources of protein to get the right mixture of amino acids, which are used to build and repair the body's cells. Unsaturated fats, including vegetable, rapeseed, olive and sunflower oils, are healthier than saturated fats, such as butter, lard and ghee. But all types of fat are high in energy and should be eaten sparingly. Foods high in salt, fat and sugar, such as cream, chocolate, crisps, biscuits, pastries, ice cream, cakes and puddings, should be eaten less often and in small amounts.
Foods in this group mainly provide energy in the form of fats and sugars , but may only provide a very small amount of other nutrients. It's important to vary what you eat. Some nutrients are found in smaller amounts in vegetarian sources, or are less easily absorbed by the body than those in meat or fish. Contrary to popular belief, most vegetarians usually have enough protein and calcium found in dairy products in their diet. Budget Friendly Meals.
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Reduce risk of the No. Cancer prevention. Lose excess weight and keep it off. The Oxford Vegetarian Study found that BMI levels are lower in vegetarians of all age groups and for both men and women 6 Vegetarians may have lower BMI due to consumption of a diet that is high in fiber-rich and low-energy foods such as fruits and vegetables 4.
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