Eating Well Without Meat

Staying healthy on a meat-free diet is not only possible, but quite simple to do. A truly healthy vegetarian diet is created with a combination of balance, moderation and variety. The important thing is to be sure that you're getting all of the essential nutrients, minerals and vitamins you're your body needs.

Vegetarians are loosely categorized as people who avoid eating all types of meat including pork, beef, chicken, cold cuts and fish.

It is possible to further classify the vegetarian group, depending on the types of foods that are eaten. Lacto-ovo vegetarians do not eat meat, but will consume eggs and most dairy products. Vegans stay on strict diets that allow no meats or meat by-products. Dairy, eggs, cheese, natural gelatin and even foods cooked with lard are carefully avoided.

Getting enough protein is a challenge faced by many vegetarians. Most meat-eating Americans consume far more protein on a daily basis than is actually needed. A lacto-ovo vegetarian can easily meet his or her protein requirements with a dairy-rich diet, while vegans can eat seeds, nuts and soy products to obtain their protein.

Beans are also excellent source of protein. Just one cup of cooked beans contains as much protein as two ounces of meat. There is a huge variety of beans to choose from, including red and green lentils, split peas, kidney beans, soy and others. Kidney beans are often used instead of meat in chili. Refried beans are common ingredients in Mexican dishes. Nuts are also high in protein but should be eaten in moderation, as they're much higher in fat.

Vegans should be careful to get adequate calcium, vitamin D and vitamin B12. Most North Americans receive the bulk of their B12 from meat, so vegans should consume soy products or take vitamin B12 regularly to meet their daily requirements.

Dairy products including milk are an excellent source of calcium, but not acceptable in the vegan diet. Soy milk and orange juice are fortified with calcium, and beans, broccoli and leafy greens are also good sources of calcium.

Simple food groups make up the vegetarian diet, so it's important to control the intake of calcium and vitamins. A healthy vegetarian diet, supplemented by additional nutrients, is ideal for maintaining overall wellness.

By taking control of what you eat today, you can ensure many years of health ahead.

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