A healthy vegetarian diet eliminates all meat products and by products such as chicken, beef, pork and fish from their diet. A healthy vegetarian diet is suitable for most people including pregnant women and children and eating a healthy vegetarian diet can help lower the risk of some health concerns such as cardiovascular disease, reports the MayoClinic.com.
Specifics
Healthy vegetarians, similar to meat eaters, should consume a significant amount of produce and especially vegetables on a daily basis. At least five servings of fruit and vegetables should be eaten daily and a variety of different fruits and vegetables should be eaten. These foods provide vegetarians with calcium, iron, folate, fiber and many other vitamins and minerals.
Vegetarians should consume at least six servings and sometimes up to 11 servings of carbohydrates. These carbohydrates should be in the form of complex carbohydrates such as whole grains, oats and barley. Simple carbohydrates such as white bread, white pasta and sugar should be avoided.
Protein should come from beans, nuts, tofu, soy products, seeds, eggs and some dairy products. Healthy vegetarians should avoid getting all their five servings of protein from one source and should limit the amount of cheese and eggs they use as protein.
Risks
Vegetarians have to be aware that they are more at risk for some vitamin deficiencies and should eat a balanced diet to help reduce the chances of being deficient. Possible vitamin deficiencies include iron, calcium, protein, Omega-3 fatty acids and vitamin B12, notes The Vegetarian Society.
Tips
There are some foods that might appear to be vegetarian, but actually contain animal byproducts. When eating a healthy vegetarian diet, it is important to read food labels to determine if any not vegetarian products are contained in unsuspecting foods.
One of the products to look for is gelatin. Gelatin is a product that comes from the collagen taken from the animal's skin or from boiling their hooves. Some products that often contain gelatin include gummy candies, marshmallows, Jell-o, cereal and low fat yogurts.
Another product to look for is rennet. Rennet is made from the inter stomach lining of cows and is added to many cheeses. Cheese manufactures are not required to label whether their product contains rennet, but some do voluntary.
Considerations
Healthy vegetarian diets avoid all the unhealthy vegetarian foods. Many chip, candies and sweets are considered to be vegetarian, but these products are not necessary for a healthy vegetarian diet.
When switching to a vegetarian diet some people find themselves eating too much of these processed junk foods instead of eating healthy alternatives such as fruits and vegetables. Therefore, it is important when eating vegetarian to ensure that the diet limits junk foods.
Warning
Many of the pre-packaged or frozen vegetarian foods are high in sodium. Also, these foods generally are made with soy protein. Although soy protein is considered to be a healthy protein, and a valuable replacement for animal proteins, it should not be the only source of protein in a healthy vegetarian diet. Therefore, due to the higher sodium content and limited protein options offered these pre-package fake meats or frozen meals they should be eaten in moderation.
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