Do you want to be meat free? If yes, you can try the mouthwatering recipes with an exciting array of foods which includes cheese, tofu, grains, nuts, pulses, spices and herbs along with wonderful veggies and fruits. This in short can be said as, you can go for Vegetarian Diet.
To mark and boost people to go for Vegetarian Diet, National Vegetarian Week is celebrated around the world to discover the benefits of vegetarian diet. For a long time National Vegetarian Week has been used as a World Week for Prayer for Animals by religious and virtuous vegetarians. It is simple to create a meat free meal. Let’s get deep into what is Vegetarian Diet and what benefits we have from Vegetarian Diet.
What is a Vegetarian Diet?
A vegetarian diet is prepared from foods that come from the plants such as green veggies, grains, nuts and fruits. It doesn’t contain meat. Some stricter vegetarians avoid more than just meat, they also don’t eat animal products which are nonmeat foods that come from animals, for example milk from cows and eggs from chickens.
Importance of Vegetarian Diet
A number of research studies suggest a link between a vegetarian diet and longevity as it reduces the risk of cardiovascular disease and cancer. To protect the heart and arteries it is essential to consume vegetables and fruits. Animal based products are high in cholesterol and dietary saturated fat; there is a 50% chance of dying from heart disease. According to a study the daily intake of fat of a vegetarian is 25% less than a non – vegetarian. The proven health benefits of a vegetarian diet include significant reduction in the risk of developing coronary heart disease, constipation, obesity, gallstones and hypertension.
How Vegetarian Diet Work?
Vegetarian diets are usually high in fiber. Diets rich in fiber are low in calories and provide a number of health benefits. It helps in the development and growth of infants and children as well as it helps to put on healthy weight and reduces the risk of obesity. It is important to choose a variety of foods no matter which category of vegetarian you comes into. You should include vegetables, seeds, whole grains, nuts, legumes and fruits, these highly nutritious foods in your diet.
Other Importance As Well
In addition to disease prevention and good nutrition a vegetarian diet also provides many physical benefits. A vegetarian diet makes your skin healthy and your body stronger. A healthy weight loss is a typical result of a smart vegetarian diet. It eliminates most of the unhealthy foods that tend to cause weight gain. Several studies have indicated that by following a vegetarian lifestyle you can live an average of 3 to 6 years longer.
What Food To Eat While on Vegetarian Diet?
If you are a vegetarian then you should get all the nutrition that you require for proper functioning of the body. A vegetarian diet should provide you these 6 vital nutrients – protein, iron, calcium, zinc, vitamin B12 and vitamin D.
Following are the Foods that are loaded with these special nutrients:
- Tofu – Plain tofu is the best source of zinc, iron and protein and it also contains some cholesterol-lowering omega-3 fatty acids.
- Lentils – They are an excellent source of soluble fiber, iron and protein. You also get good amount of folate and vitamin B which are essential for women of childbearing age, folate reduces the possibility of birth defects.
- Beans – Daily one cup of beans provides protein, fiber and iron that helps to reduce cholesterol. It also gives a sufficient amount of calcium, potassium, B vitamins and zinc.
- Grains – Whole grain cereals are rich in hard to get vitamin B12 as well as calcium, iron and other nutrients. Make sure to get sufficient amount of vitamin B12 which is highly essential for your body.
Advantages of Vegetarian Diet
Vegetarian diets and recipes are high in good fats, antioxidants and low in saturated fats. A man who cuts meat out of his diet can cut his risk of cardiovascular disease from 15% to50%. You get antioxidants in high amount if you are a vegetarian and consume lots of fruits and veggies. Antioxidants protect the cells from cancer damage caused by free radicals.
Long Terms Effects of Vegetarian Diet on Weight Loss
Animal products including turkey, red meat, chicken, eggs, fish, milk, cheese lack fiber completely. If you continue to consume these foods, you cannot lose weight. People who follow a vegetarian diet tend to lose more weight as it provides rich fiber foods.
Other Advantages Also
Some people who became a vegetarian is because of their concern over animal welfare, if you have visited an abattoir you know it very well. Animals are treated very badly before they comes on your plate. This is a good ethical reason for switching on to a vegetarian diet. Besides providing a number of health benefits it also helps to save life of many animals.
Disadvantages of Vegetarian Diet
Meal choices of a vegetarian can seem limited. New vegetarians worry about of not getting enough options. One of the top reasons people avoid being vegetarian is because they are worried they don’t get enough protein. Although a vegetarian diet contains all essential nutrients but there are several factors that you can get in high amounts from the fish and meat, vegetarians don’t get enough calcium, protein, zinc vitamin B12 and iron. Meat is the major source of vitamin B12. These nutrients are not present in large quantities in the vegetarian diet.
Diet Plan for Vegetarian Diet
Over the typical American diet, a vegetarian diet can provide many benefits.
- Breakfast: For breakfast, you should take skim milk, German apple pancake and one cup strawberries.
- Lunch: Your lunch should be highly nutritious. It should be based on black beans and quinoa, Triple celery bisque and one large orange.
- Afternoon Snack: Go for skim milk and apple.
- Dinner: At Dinner it is best to eat Orange infused roasted red peppers and green beans, Non bake macaroni and cheese, Curried cashew burgers and some roasted peaches.