Vegetarian diets continue to increase in popularity. Reasons for following a vegetarian diet are varied but include health benefits, such as reducing your risk of heart disease, diabetes and some cancers. Yet some vegetarians rely too heavily on processed foods, which can be high in calories, sugar, fat and sodium.
And they may not eat enough fruits, vegetables, whole grains and calcium-rich foods, thus missing out on the nutrients they provide. However, with a little planning a vegetarian diet can meet the needs of people of all ages, including children, teenagers, and pregnant or breast-feeding women. The key is to be aware of your nutritional needs so that you plan a diet that meets them. 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:. 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. To get the most out of a vegetarian diet, choose a variety of healthy plant-based foods, such as whole fruits and vegetables, legumes and nuts, and whole grains.
At the same time, cut back on less healthy choices, such as sugar-sweetened beverages, fruit juices and refined grains. If you need help, a registered dietitian can assist you in creating a vegetarian plan that's right for you. Keep in mind that the more restrictive your diet is, the more challenging it can be to get all the nutrients you need. A vegan diet, for example, eliminates natural food sources of vitamin B, as well as milk products, which are good sources of calcium.
To be sure that your diet includes everything your body needs, pay special attention to the following nutrients:. Calcium helps build and maintain strong teeth and bones. Milk and dairy foods are highest in calcium. However, dark green vegetables, such as turnip and collard greens, kale, and broccoli, are good plant sources when eaten in sufficient quantities.
Calcium-enriched and fortified products, including juices, cereals, soy milk, soy yogurt and tofu, are other options. Vitamin D also plays an important role in bone health. Vitamin D is added to cow's milk, some brands of soy and rice milk, and some cereals and margarines.
Be sure to check food labels. If you don't eat enough fortified foods and have limited sun exposure, you may need a vitamin D supplement one derived from plants.
Vitamin B is necessary to produce red blood cells and prevent anemia. This vitamin is found almost exclusively in animal products, so it can be difficult to get enough B on a vegan diet. Vitamin B deficiency may go undetected in people who eat a vegan diet. This is because the vegan diet is rich in a vitamin called folate, which may mask deficiency in vitamin B until severe problems occur.
For this reason, it's important for vegans to consider vitamin supplements, vitamin-enriched cereals and fortified soy products. A vegetarian diet has been shown to reduce your risk of heart disease, type-2 diabetes and even certain types of cancer. In this 2,calorie vegetarian weight-loss meal plan, we make sure to include plenty of filling foods so you feel satisfied-not starved-while cutting calories.
Protein-rich beans and tofu, high-fiber whole grains, fruits and vegetables and healthy fats, like nuts, help to keep you feeling energized all day long get our list of Best Vegetarian Protein Foods to Eat.
Coupled this healthy plant-based meal plan with daily exercise and you're on track to a healthier you. Looking for a different calorie level? See our vegetarian meal plans at 1, calories and 1, calories.
Daily Totals: 1, calories, 80 g protein, g carbohydrates, 48 g fiber, 85 g fat, 1, mg sodium. In countries like the United States where meat is not as expensive, people often eat vegetarian diets for reasons other than cost. These can include:.
No matter the reason, if you eat a vegetarian diet, be sure to get the nutrition you need by including plenty of fruits and vegetables, whole grains, legumes like beans, soy, and lentils , nuts, and seeds. Be careful when it comes to processed foods, which tend to be low in nutrients and high in fat, calories, and salt. Many people try to eat the amount of meat in their diets. People who follow a vegetarian diet but eat fish and seafood are called pescatarians. The Academy of Nutrition and Dietetics endorses vegetarian eating, saying that "appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases.
So what does this mean for you? Being a vegetarian is a good choice if you can plan a well-balanced diet. Simply dropping some foods from your diet isn't the way to go if you're interested in maintaining good health, a high energy level, and strong muscles and bones.
The stricter the diet, the harder it will be to get enough of these from the foods you eat. Talk to your doctor or a registered dietitian to see if you need to take daily vitamin and mineral supplements. Vegetarians can get enough iron in the plant-based foods they eat.
Sea vegetables like nori, wakame, and dulse are very high in iron. Less exotic but still good options are iron-fortified breakfast cereals, legumes chickpeas, lentils, and baked beans , soybeans and tofu, dried fruit raisins and figs , pumpkin seeds, broccoli, and blackstrap molasses.
The U. Department of Agriculture and U. Department of Health and Human Services' Dietary Guidelines for Americans outline how you should meet your daily calorie needs with a balanced vegetarian diet. These guidelines state that carbohydrates should account for 45 to 65 percent of your daily caloric intake, with fat accounting for 10 to 35 percent and protein 20 to 35 percent. As such, a 2,calorie vegetarian diet should include: to calories from fat, to calories from protein and to calories from carbohydrates.
Carbohydrates contain 4 calories per gram, so according to the Guidelines your daily diet should include approximately to grams of carbohydrates. A typical vegetarian diet easily meets these requirements, as fruits, vegetables, dairy and grains are all rich sources of carbohydrates.
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