Vegetarianism: The Basics
Vegetarians don’t eat meat, poultry, fish, and poultry. Vegans are vegetarians who abstain from eating or using all animal products, including milk, cheese, other dairy products, eggs, honey, wool, silk, or leather. One of the many reasons for being a vegetarian are health, environmental, and ethical concerns; dislike of meat; non-violent beliefs; empathy for animals; and economics. The Academy of Nutrition and Dietetics has affirmed that a vegetarian diet can meet all known nutrient needs. The key to a healthy vegetarian diet, as with any other diet, is to eat a huge array of foods, such as fruits, vegetables, plenty of leafy greens, whole grain products, seeds, nuts, and legumes. Limit your intake of sweets and fatty foods.
Making the switch to a vegetarian diet
Lots of individuals become vegetarian instantly. They totally give up meat, fish, and poultry overnight. Other people make the change slowly. Do what works best for you. Being a vegetarian or vegan is as hard or as easy as you choose to make it. Some people today enjoy preparing and planning elaborate meals, while others opt for fast and easy vegetarian meals.
What about nutrition?
Protein Vegetarians easily meet their protein needs by eating a varied diet, provided that they have enough calories to keep their weight. It’s not necessary to plan combinations of foods. A combination of proteins during the day provides enough essential amino acids.
Sources of protein Beans, lentils, tofu, nuts, seeds, tempeh, chickpeas, peas… Many common foods, such as whole grain bread, greens, potatoes, and corn, fast add to protein consumption.
Sources of iron Dried beans, tofu, tempeh, spinach, chard, baked potatoes, cashews, dried fruits, bulgur, and iron-fortified foods (such as cereals, instant oatmeal, and veggie “meats”) are all good sources of iron. To increase the amount of iron consumed at a meal, eat a food containing vitamin C, such as citrus fruit or juices, tomatoes, or broccoli. Using iron cookware adds to iron consumption.
Sources of calcium Good sources include broccoli, collard greens, kale, mustard greens, tofu prepared with calcium, fortified soymilk, and fortified orange juice.
Vitamin B12 The adult recommended intake for vitamin B12 is quite low, but this is a vital nutrient so vegetarians must be conscious of good sources. Spicy foods, such as some brands of cereal, nutritional yeast, soymilk, or veggie “meats,” are great non-animal sources. Check labels to discover different products that are fortified with vitamin B12. Tempeh and sea vegetables aren’t reliable sources of vitamin B12. To be on the safe side, if you don’t eat dairy products, eggs, or foods that are fortified regularly, you need to have a non-animal derived nutritional supplement.
Children based on the Academy of Nutrition and Dietetics, vegetarian and vegan diets can meet all nutrient requirements for babies and kids. Diets for babies and children should include enough calories to support growth and have reliable sources of important nutrients, such as iron, zinc, vitamin D, and vitamin B12.