Health Fitness

For people who want to start a vegetarian diet, but can’t start

A vegetarian diet is, by definition, a diet free of animal meat, poultry, and fish. A vegan diet is a vegetarian diet that does not involve eating any type of animal products. There are other forms of vegetarian diets, such as lacto-ovo, which consists of eating eggs and milk, but not animal meat.

Benefits

The reasons why one chooses a vegetarian or vegan diet are varied. Some choose it for a healthier lifestyle, others are concerned about eating living things, and religion is another reason, as well as concerns about the effects of the meat industry on the environment.

For many, health reasons are the driving forces to eliminate meat and include:

  • lower cholesterol levels
  • Lower levels of saturated fat
  • Low blood pressure
  • Lower risk of cancer
  • Lower risk of type 2 diabetes

Missing nutrients

A vegetarian diet can be quite healthy; however, the vegetarian should be aware that their nutritional needs may not be fully met if certain criteria are not followed. By following a meatless diet, you may be missing out on some essential nutrients.

The vegetarian diet needs proper meal planning if the person doing it wants to avoid certain nutritional deficiencies. The elderly, athletes and children are at particular risk of nutritional deficiencies, as one or more of the five food groups are no longer part of the diet.

The following are the main nutrients that the vegetarian should take into account:

  • Protein- Protein is necessary for the body to grow and function. When you remove meat from your plate, you should replace it with vegetable sources. Look for soybeans, tofu, tempeh, beans, quinoa, walnuts, and flaxseeds, just to name a few. It is a common misconception that protein only comes from meat, as there are many plant sources.
  • Calcium- Calcium is a mineral that is needed to build bones. This is especially important for children, athletes, women (to prevent osteoporosis) and the elderly. Traditional dairy sources of calcium should be replaced with vegan sources including soybeans, tofu, soy milk, turnip greens, fortified cereals, and beans, just to name a few.
  • Iron- Iron is an essential mineral that is used to carry oxygen in the blood to all parts of the body. Lack of this nutrient can cause anemia. As stated above, animal sources are the best sources of iron. Foods such as oysters, clams, the liver of different animals top the list of foods rich in iron. Plant foods contain iron and include, but are not limited to, quinoa, beans, potatoes, soybeans, spirulina, and tofu. Phytic acids found in grains and vegetables can interfere with iron absorption. This can be minimized by soaking vegetables and eating unleavened grains like crackers. Cooking also helps with acid removal.
  • B12 – B12 is a vitamin that humans cannot use from plant sources. The lack of this vitamin causes nervous problems, depression, tiredness, weakness, to name a few. The best sources include clams, liver, and mackerel. Vegans are particularly at risk from a lack of this vitamin.
  • Vitamin D- Vitamin D is a fat-soluble vitamin, which improves the absorption of iron, calcium and zinc. A lack of this vitamin is associated with high blood pressure, osteoporosis, tooth decay, possible erectile dysfunction, and problems with blood cholesterol. Sunlight is actually the best source of vitamin D. Vegans can get it from cereals and fortified non-dairy milks.
  • Zinc- This mineral is necessary for the creation of DNA, the construction of proteins and for a healthy immune system. Deficiencies include impotence, diarrhea, and abdominal cramps. The best sources of this vitamin are from animal sources and include oysters, beef, and lamb.

Vegetarian diets become unhealthy when these nutrient deficiency risks are not addressed and adequate food replacements are not made for meat sources. Vegetarians can avoid missing out on these nutrients by supplementing and incorporating plant products that provide them.

eating too much junk food

Some believe that eating a plant-based diet can somehow make up for other poor food choices. Unfortunately, this is not the case. Vegans and vegetarians can eat unlimited amounts of potato chips, chips, cookies, and cakes. They should not overindulge in junk food, ice cream or soft drinks. Candy, cookies, donuts, Doritos, muffins, and muffins are vegan, but they’re loaded with empty calories, fat, and sugar that can quickly negate all of the health benefits that a vegetarian diet has to offer.

Just because it’s vegan doesn’t mean it’s healthy. It’s still important to read labels, eat whole foods, make smart food choices, and not overindulge in junk or the vegetarian diet can quickly become unhealthy.

not exercise

Vegetarians and vegans who follow a nutritionally balanced diet rich in fruits, vegetables, grains, legumes, and nuts are making smart choices, but yes, exercise is still important. A plant-based diet cannot compensate for all the health benefits that regular physical activity offers.

Combining a vegetarian diet with regular physical activity will make you a health powerhouse and increase your energy levels!

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