Why be vegetarian? There are so many good reasons for being
vegetarian. This proposed Vegetarian Food Guide has been conceived as a
way to provide a conceptual framework to guide in selecting the types,
frequency, and quantities of various foods which, together, provide a
healthful diet and promote optimal health.
Improve your health -----------
Vegetarians
generally have more energy and stamina, suffer less disease, and live
longer than meat-eaters. The medical evidence about this is clear,
consistent, and overwhelming.
Save the earth ------------
It
takes 16 lbs. of grain to produce one pound of beef. Most agricultural
land is used to grow grain to feed livestock. This means, compared to
plant foods, that's 16 times as much pesticides, more water, more energy
use, more global warming, more deforestation, and on and on. And don't
even get us started on all the waterways polluted by livestock waste.
Save some lives -----------
Most
people would be outraged if someone ate their cat or dog but most of
those people eat other animals and think nothing of it. But if we
believe that certain animals deserve to not be eaten, why eat different
animals just because we never got close to them?
Concerned about eating the healthiest vegetarian diet.
Vegetarianism
is a very healthy option, but it is very important to ensure that your
food intake is well-balanced. A varied vegetarian diet supplies all the
essential nutrients you need to be fit and healthy. A typical vegetarian
diet closely matches dietary recommendations for healthy eating, being
low in saturated fat and high in fiber, complex carbohydrates, and fresh
fruit and vegetables. As a general rule, as long as you eat a variety
of foods including grains, fruit, vegetables, beans, pulses, nuts or
seeds, a small amount of fat, with or without the dairy products, your
diet should be healthy and you will be getting all the nutrients you
need.
Sources of Protein, Vitamins and Minerals for Vegetarians:
Protein :
Women
need about 45g of protein a day -- more if pregnant, lactating or very
active. Men need about 55g -- again more if very active.
Vegetarians obtain protein from:
Nuts -- Hazels, brazils, almonds, cashews, walnuts, pine kernels.
Seeds -- Sesame, pumpkin, sunflower, linseeds.
Pulses -- Peas, beans, lentils, peanuts.
Grains and Cereals -- Wheat (in bread, flour, pasta), barley, rye, oats, millet, corn, rice.
Soya products -- Tofu, veggie burgers, soy milk.
Dairy products -- Milk, cheese, yogurt.
Vitamins :
Vitamins
are nutrients that the body cannot synthesize, either at all or in
sufficient quantities. Only small quantities are needed in the diet.
Vitamin A -----------
Red,
orange or yellow vegetables like carrots and tomatoes, leafy green
vegetables and fruits like peaches. It is added to most margarine.
Vitamin Bs -------------
All
the B vitamins except B12 occur in yeasts and whole cereals (especially
wheat germ), nuts, pulses, seeds and green vegetables. Vitamin B12 is
the only one which might cause some difficulty as it is not present in
plant foods. Only very tiny amounts of B12 are in fact required and
vegetarians usually get this from dairy produce and eggs. It is sensible
for vegans and vegetarians who consume few animal foods to incorporate
some B12 fortified foods in their diet. Vitamin B12 is added to some
yeast extracts, soy milks, veggie burgers, bread and some breakfast
cereals.
Vitamin C --------------
Fresh fruit salad vegetables, all leafy green vegetables and potatoes.
Vitamin D --------------
This
vitamin is not found in plant foods, but humans can make their own when
their skin is exposed to sunlight. It is also added to most margarine
and is present in milk, cheese and butter. These sources are usually
adequate for healthy adults. The very young, the very old and anyone
confined indoors can compensate with a vitamin D supplement especially
if they do not consume dairy products.
Vitamin E --------------
Vegetable oil, wholegrain cereals and eggs.
Vitamin K -------------
Fresh vegetables and cereals.
Minerals:
Minerals perform a variety of functions in the body. Some of the most important minerals are listed below:
Calcium
Important
for healthy bones and teeth, with teenagers tending to need slightly
more intake than adults. Found in dairy produce, leafy green vegetables,
bread, tap water in hard water areas, nuts and seeds (especially sesame
seeds), dried fruits, cheese, vitamin D helps calcium be absorbed.
Iron
It
is particularly important for teenage girls to ensure an adequate
intake of iron. Iron is needed for the production of red blood cells.
Found in leafy green vegetables, whole-meal bread, molasses, eggs, dried
fruits, lentils and pulses. A good intake of vitamin C will enhance
absorption of vegetable sources of iron.
Zinc
Plays a major
role in many enzyme reactions and the immune system. Found in green
vegetables, cheese, sesame and pumpkin seeds, lentils and wholegrain
cereals.
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