Vegetarian Diet
One of the most common plant-based diets is the Vegetarian Diet or vegetarianism. It only includes foods from plants, excluding all kinds of meat and meat products.
There are different reasons why people choose to be vegetarians. It can be health concerns, ethical issues, religious beliefs, cultural influences, or even economic reasons. This type of diet can help keep your weight under control and is lower in cholesterol and saturated fat, so it is known to lower risks of heart disease, osteoporosis, obesity, certain cancers, and other life-threatening diseases.
Some people choose the Vegetarian Diet since they consider the 'unnecessary' killing of animals as unethical. Concerns over the environment and animal rights can also be reasons to be a vegetarian.
Forms of vegetarianism:
- Lacto-ovo Vegetarianism - includes dairy products and eggs
- Lacto Vegetarianism - includes dairy products, no eggs
- Ovo Vegetarianism - includes eggs, no dairy products
- Veganism - excludes all animal products, dairy, and eggs
By limiting food intake to fruits, vegetables, nuts, legumes, grains, and other plant-based foods, one of the concerns when it comes to the Vegetarian Diet is that it may not be able to provide all the nutrients that the body needs. Key nutrients such as iron, zinc, calcium, protein, vitamin B, and vitamin B12 should be taken into account.
To make sure that you get all the nutrients you need, make sure to eat plant-based foods which are good sources of these nutrients. Nuts, soy milk, tofu, beans, and grains are found be rich in protein, while black beans, tomato juice, cereals, and whole-wheat bread are good sources of iron. You may also want to consider taking vitamin supplements to ensure your body gets the nutrients it needs. The important thing is to eat a wide variety of foods to get the necessary vitamins and minerals.
If you intend to be a vegetarian, do some research. Know the benefits of a Vegetarian Diet and consult a dietitian. He / She will be able to tell you if vegetarianism will do you good. The dietitian can also help you make a list of the foods that you need to eat to avoid any nutrient deficiency.
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