There are different reasons for picking up a vegetarian diet. Some people do so to lose weight and improve health. Others feel the safety of meat due to recent outbreaks of salmonella and e. coli bacteria. Some believe it is a moral or spiritual issue. A lot of individuals renounce the brutal treatment of animals in modern factory farms. Some are also concerned about the environment and problems (i.e. world hunger); some simply dislike meat.
Vegan – Stays away from all foods made from animal origin Ovo-Vegetarian – Omits all animal flesh and milk but consumes eggs Lacto-Vegetarian - Omits all animal flesh and eggs but consumes milk Lacto-Ovo Vegetarian – Stays away from all animal flesh but consumes eggs and milk Pesco-Vegetarian – Stays away from red meat and fowl but consumes fish and seafood Semi or Partial-Vegetarian – Does use some milk products, eggs, poultry, and fish, but consumes mainly plant based foods
Eat a variety of foods (legumes, nuts/seeds, and vegetables) to gain a good supply of amino acids on any given day. Increase your body’s process of iron by eating Vitamin C rich foods (beans, pasta, wheat germs, and broccoli). Closely read food labels and make sure that products are full of calcium, iron, or vitamin B12. Stay away from excess protein, salt, alcohol, and caffeine; these can be calcium “thieves.”
Vegetarian diets are low in saturated fats, cholesterol, and animal protein and high in folate, anti-oxidant vitamins including C and E, carotenoids, and phytochemicals. For the most part, vegetarians have strongly smaller risks for obesity, heart disease, high blood pressure, diabetes mellitus, osteoporosis, hypertension, and a few kinds of cancer – in particular lung and colon cancer. Vegetarian diets that are not high in saturated fats have successfully been used to reverse severe coronary artery disease.
Macaroni and Cheese Vegetarian Pizza Falafels Veggie Burgers Spaghetti Soups Fruit salads Tofu Lentils & Beans
To be a healthy vegetarian requires more than only omitting foods from animal origin. When appropriately planned, vegetarian diets are healthy and nutritious. Like an omnivorous diet, a balance vegetarian diet needs to have a big variety of foods such as grains, cereals, breads, legumes, fresh fruits, and vegetables. A person who omits all foods from animal origins needs to pay special attention to five nutrients: protein, iron, vitamin B12, calcium, and vitamin D.
Depends on the person. Some people simply choose to do it and never look back. Others slowly change their diets. They may start this by having one or two meatless meals a day to try it out. Some people put aside one or two days every week to go veggie, or even at least one day every week to eat meat. Some people start by omitting red meat and go on from there. Others just cut back on the meat in their diets and choose to use it as a condiment rather than the main course.