| As concerns about healthy eating have grown, so has | | | | the amount of tofu based products they eat. |
| the interest in vegetarianism. Numerous nutrition | | | | The same caution applies to the nuts and seeds that |
| experts recommend eating low on the food chain. In | | | | can make up a large part of a vegetarian diet. Nuts |
| plain language this means eating more grains, | | | | and seeds are excellent sources of dietary protein, but |
| vegetables and fruits, and fewer meats, cheeses and | | | | they can be high in fat as well. |
| other animal based products. | | | | Many newly minted vegetarians worry that they will |
| There are various levels of vegetarianism, and each | | | | not be able to get enough protein and iron without |
| type has its own unique health benefits and some | | | | eating meat, but for most vegetarians this is not a |
| health challenges as well. Of course vegetarians, like | | | | problem. Most diets today actually contain too much |
| meat eaters, must still make healthy food choices. | | | | protein, and there are many non animal derived |
| Simply pigging out on French fries while avoiding the | | | | sources of protein for vegetarians to enjoy. |
| burger will not make you a healthy vegetarian. | | | | Proper cooking techniques are of course very |
| Some people who consider themselves vegetarians | | | | important to any healthy diet. Avoiding high fat cooking |
| still eat poultry and seafood, while others avoid all | | | | methods is important, as is avoiding the use of high fat |
| animal flesh, even fish and chicken. Most vegetarians | | | | creams, butters and sauces. A vegetable stir fry |
| still eat milk, dairy products and eggs. In nutritional circles | | | | cooked in healthy olive oil can be a great addition to |
| these people are referred to as lacto-ovo vegetarians. | | | | any vegetarian menu. And a great fruit salad is both |
| Vegans, on the other hand, avoid all animal products, | | | | easy to make and delicious as a snack or a meal. |
| including eggs, milk and dairy products, and even | | | | The only real area of concern when it comes to |
| fabrics like silk, leather and wool. It is vegans who face | | | | vegetarianism and health is the B-complex vitamins, |
| the largest challenges and risks when trying to follow a | | | | particularly vitamin B12. Vitamin B12 is almost |
| healthy diet. Most vegetarian diets provide more than | | | | exclusively derived from animal based sources, so |
| enough nutrition, as long as smart dietary choices are | | | | vegans, who avoid all animal products, should take a |
| made. | | | | high quality vitamin B12 or B-complex vitamin |
| The key to eating a healthy vegetarian diet is much | | | | supplement. It is also important for vegans to discuss |
| the same as eating a healthy diet that includes meat. It | | | | their diet and lifestyle with their family physicians. As |
| all boils down to making smart food choices, | | | | vegetarianism becomes more widespread, the amount |
| understanding nutritional labels, and cooking your | | | | of information on the nutritional needs of these two |
| vegetables to maximize their nutritional value. | | | | groups continues to grow. |
| Choosing the foods that make up the bulk of a | | | | The bottom line is that vegetarians can enjoy a very |
| vegetarian diet is very important. For most vegetarians, | | | | healthy lifestyle. Making vegetables, fruits, whole grains |
| vegetables, grains, lentils and soy products will make up | | | | and beans the centerpiece of the diet is a smart move |
| the bulk of their diet, and these staples are included in | | | | for many people, and a good low fat vegetarian diet |
| many vegetarian recipes. | | | | can be a great way to enjoy a healthy lifestyle. As |
| When cooking with soy, however, it is important to | | | | with a meat based diet, however, it is important for |
| remember that tofu is relatively high in fat. The fat | | | | vegetarians to follow common sense eating guidelines |
| content of tofu dishes is often comparable to that of | | | | and make smart choices when creating meat free |
| dishes that are made with lean cuts of meat. Those | | | | meals. |
| vegetarians following a low fat diet may want to limit | | | | |