People are vegetarians for many reasons, including concern for personal health and the environment, economic and world hunger concerns, compassion for animals, belief in nonviolence, food preferences, or spiritual reasons.
Vegetarians eat mainly fruit, vegetables, legumes, grains, seeds, and nuts. Many vegetarians eat eggs and dairy products but avoid hidden animal products such as beef and chicken stocks, animal fat and gelatin. So the question arise that from where they are getting nutrition’s, but research shows that a vegetarian diet does not lead to eating disorder. Vegetarian people are more healthy and active than Non vegetarian people.
Do vegetarians get proper nutrition means Proteins & Calcium—?
The key to any healthy diet is to choose a wide variety of foods which included Proteins, Calcium, Iron, Vitamin D, Vitamin B-12 etc., which people thinks are lacking in vegan diet. A typical vegetarian diet closely matches expert dietary recommendations for healthy eating As long as vegan people eat a variety of foods to get all the nutrients which they required.
A balanced vegetarian diet should include:
1-Grains, cereals and legumes and nuts: Wholegrain bread, brown rice, whole-wheat pasta, muesli, Soya beans, Chick peas, Kidney beans, split peas, lentils, almonds, cashews, sesame seeds etc. are the source of Proteins. And because whole grains, legumes, fruits and vegetables are so high in complex carbohydrates, they supply the body with plenty of energizing fuel.
2-Fruit and vegetables: As much as you want – think variety of colors, are the source of Minerals and Vitamins. Cooking by color is a good way to ensure you are eating a variety of naturally occurring substances that boost immunity and prevent a range of illnesses.
3-Dairy or soya products: Look out for fat free and reduced calorie options for milk, yoghurts, and cheeses. People who are mildly lactose-intolerant can often enjoy small amounts of dairy products such as yogurt, cheese and lactose-free milk. But if you avoid dairy altogether, you can still get a healthful dose of calcium from dry beans, tofu, soymilk and dark green vegetables such as broccoli, kale, collards and turnip greens
Vegetarians are at lower risk for developing:
•Colorectal, ovarian, and breast cancers
•Hypertension (high blood pressure)
This is because a healthy vegetarian diet is typically low in fat and high in fiber. However, even a vegetarian diet can be high in fat if it includes excessive amounts of fatty snack foods, fried foods, whole milk dairy products, and eggs. Therefore, a vegetarian diet, like any healthy diet, must be well planned in order to help prevent and treat certain diseases.
Try A Little Vegetarianism-
In the beginning try a couple of meat-free days each week. You don’t have to be a vegetarian to enjoy vegetarian dishes. Vegetarian dishes are more healthful and tastier than the fast food diet. Slowly you can switch to vegan diet completely.
Being a vegan is definitely more of a lifestyle choice and a philosophy than a diet. A vegan does not eat meat even sea food. A person can become a vegan because of ethical reasons involving animal rights, for environmental factors, or for better health, because we want to live longer and healthy life, so Think of Better & healthy life , Try a Little Vegetarianism.