Look and Feel Healthier, Vegetarian Style
By: Source: AARP.org Date Posted: 2007-05-29 16:13:00-04:00
You want to eat well, keep your cholesterol down and maintain your weight. But how? One option is to reduce your meat intake by choosing vegetarian alternatives. Compared to a meat-based diet, a vegetarian diet usually contains less total fat, saturated fat and cholesterol and has more dietary fiber. Vegetarians typically have lower rates of cardiovascular disease, type 2 diabetes, some cancers, as well as lower blood pressure.
"Research has firmly established the many health benefits that can be derived from following a vegetarian eating pattern," says nutrition expert, Anastasia Snelling, Ph.D., R.D. "Many doctors suggest that patients adopt vegetarian eating habits to lower their risk of cardiovascular disease."
But merely leaving meat out of your diet is not the healthy way to go vegetarian. Find out what you need to know about a plant-based diet to meet your daily nutritional needs, and enjoy what you're eating.
What is a Vegetarian Diet?
A vegetarian diet is one that excludes all or most animal products. There are three main types of plant-based, vegetarian diets:
- Lacto-ovovegetarian: Consists of plant foods, dairy products and eggs.
- Lacto-vegetarian: Consists of plant foods, plus some or all dairy products and no eggs.
- Vegan: Consists of only foods of plant origin (no dairy or eggs).
For those who can't dream of giving up meat completely, the semi-vegetarian approach may be a more realistic option. A semi-vegetarian diet consists of plant foods and the occasional meat, fish or poultry.
Proper Nutrition
When eating a vegetarian diet, it's important to make sure you get enough protein, calcium, iron and other important nutrients.
"Selecting foods carefully is very important. It can be done with the help of reliable information and a good vegetarian cookbook," says Snelling. "It can be fun too! When you reduce or eliminate the meat in your diet, you're bound to discover many new foods to enjoy."
With careful choices and meat substitutions, you can ensure proper nutrition and make some tasty meals. Make sure you include each of these nutrients in your meals:
- Protein: Soy products like tofu, nuts, and seeds; legumes such as lentils, dried beans or peas; or meat substitutions. Lacto- ovovegetarian and lacto-vegetarians can get protein from eggs and cheese
- Calcium: Dark vegetables like broccoli and spinach, or select calcium- enriched soymilk, tofu, or juices.
- Vitamin B-12: Lacto-ovovegetarian and lacto-vegetarians can get B-12 from milk, eggs, or cheese. For vegans, try fortified soy supplements, enriched cereals, or supplements.
- Iron: Enriched cereals and whole-grain products, spinach, and prunes. Your body will absorb even more iron if you eat it with foods high in vitamin C, like oranges and strawberries.
- Zinc: Whole grains, wheat germ soy products, nuts.
Ready to Eat Like a Vegetarian?
Becoming a vegetarian can be simple with small changes to your current eating habits.. For example, toss chickpeas on a salad in place of chicken. Try a veggie burger instead of a burger at the grill. Make a tofu and vegetable stir-fry.
You'd be surprised at the large selection of vegetarian options at most grocery stores today. Craving chicken nuggets? Try soy nuggets! You may not even be able to tell the difference.
There are also many vegetarian cookbooks and recipes on the Internet full of tasty vegetarian meals and snacks. Have fun, try some new foods, and keep eating healthy.
AARP Resources
Eating Right
Review the dietary guidelines for proper nutrition and learn tips on how to eat well.
Foods to Fight Disease
Your food choices can help prevent disease.
Additional Resources
American Heart Association
The American Heart Association clearly defines vegetarian diets.
The Mayo Clinic
The Mayo Clinic provides information to help plan a vegetarian diet.
Vegetarian Diets
The USDA shares tips for including a variety of tasty vegetarian foods in your diet.
Books
Find these books online at Barnes & Noble.com.
Simply Vegan: Quick Vegetarian Meals
Debra Wasserman, Reed Mangels, Vegetarian Resource Group May 2006
Vegetarian Times Complete Cookbook
Vegetarian Times Magazine, Alexandra Greeley (Editor), Vegetarian Times Magazine, Wiley, John & Sons, Incorporated, April 2005
Flexitarian Table: Inspired, Flexible Meals for Vegetarians, Meat Lovers, and Everyone in Between Peter Berley, Zoe Singer, Houghton Mifflin Company June, 2007
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