If you follow a vegetarian diet, you'll enjoy the benefits of a very healthy eating plan. To be truly healthy, however, a vegetarian diet must combine balance, moderation and variety. It's essential that you also include all of the essential minerals, vitamins and nutrients that your body needs. A vegetarian is a person who avoids all types of meat, including cold cuts, pork, beef, chicken and fish. Vegetarians can be further classified into the types of foods that they will or will not eat. For example, lacto-ovo vegetarians will avoid eating animal flesh, yet they will eat most dairy products and eggs. Vegans, on the other hand, adhere to strict diets that do not include foods that have any traces of animal origin. It's important to ensure that your vegetarian diet supplies you with the proper amount of protein. Most meat-eating Americans take in too much protein each day, while vegetarians are sometimes lacking in protein. If you are a lacto-ovo vegetarian, you can easily meet your protein requirements by eating a diet rich in dairy products. Vegan diets can be supplemented with the protein found in soy products, seeds, and nuts. Beans are also excellent source of protein. Just one cup of cooked beans contains as much protein as two ounces of meat. There is a huge variety of beans to choose from, including red and green lentils, split peas, kidney beans, soy and others. Kidney beans are often used instead of meat in chili. Refried beans are common ingredients in Mexican dishes. Nuts are also high in protein but should be eaten in moderation, as they're much higher in fat. The nutritious areas of most concern for vegans are vitamin B12, calcium, and vitamin D. The primary source of vitamin B12 in the average North American diet is meat, so vegans should regularly consume soy products or take vitamin B12 supplements to meet their daily requirements. It's easy to get calcium if you are able to consume milk and other dairy products, but vegans don't have this option. Vegan-friendly options are calcium-fortified soy milk and orange juice. Some vegetables like leafy greens, beans and broccoli are also high in calcium. The average vegetarian diet is based on a few simple food groups, so it's important to maintain control over your intake of vitamins and calcium. By supplementing your healthy vegetarian diet with additional nutrients, you can easily maintain overall wellness. Take control of what you eat today, and you will provide your body with the essential tools to enjoy many healthy years.
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