By Dorian Venable, M.Ed, RD, LD, CHES
Abstract
Some people become vegetarians to help improve their health and fitness level. In past research had indicated vegetarians had lower low-density lipoprotein cholesterol levels, lower rates of hypertension, lower blood pressure, and lower risk of type 2 diabetes than non-vegetarians. When you become a vegetarian you need to be a well-planned vegetarian and consume balance meals to achieve your goods and prevent deficiencies. Starting out as a vegetarian you might need to make modifications to your diet.
Problems
A consistent balanced diet is very important even as a vegetarian, for it must be done correctly or serious health problem will start to appear. Deficiencies in protein, vitamin D, n-3 fatty acids, vitamin B-12, iron calcium, iodine, and zinc will be common for individuals who are not a well –planned vegetarian. When becoming more athletic there will be a greater demand on the body. Well-planned vegetarian diets are for individuals of all stages of life, including adolescents, elderly, infancy, childhood, and pregnant mothers. It is very important for vegetarian to meet there dietary demands to stay healthy and fit. The majority of new vegetarians that were nutritionally assessed stated they just eat a vegetarian salad everyday and most of the time it's with bountiful helpings of ranch dressing. This is far from being a well-balanced diet and it puts the person at high risk of being deficient of the nutrients that were explained earlier.
Strategies
About 30% of individuals who follow a vegetarian eating routine experience a lower BMI. The strategy is to help the 70% of individuals who are attempting to decrease their BMI. First, Eat a wide variety of foods in sufficient amounts to meet energy needs are the best way to go even if you are or not a vegetarian. Experts agree the key to healthy eating is balance, variety and moderation. It means eating a wide variety of foods without getting too many calories or too much of any one nutrient, but it's not that hard to be a vegetarian if you know what foods do what.
Second, the average person need more than 40 different nutrients daily for good health, it is important to be able to find a nutritional substitute for the variety of foods that are on the food pyramid, but not in your diet. There is not a single food group that could supply them all. A diet of a semi-vegetarian includes a wide variety of foods that offers the nutritional benefits, help prevent disease, and prolong your life. Studies have found Vegetarians that ate properly by fallowing the Food guide pyramid for vegetarians had a lower risk of premature death than those who ate with out thought about their food selection.
Third, A semi-vegetarian include bread and other whole-grain products; fruits; vegetables; dairy products; and some poultry, and fish. How much you should eat depends on your calorie needs. Nutrition experts of the American Dietetic Association recommend that you eat a diet low in fats and high in complex carbohydrates. Complex carbohydrates are foods such as pasta, rice, potatoes, and breads. Being a vegetarian does not mean you eat just vegetable.
Fourth, eating right does not mean you don't need to exercise. Eating and exercise goes hand and hand, it's effective in improving the cardiovascular system. It increases energy and stamina in your every day events.
Conclusion
Vegetarians have many different faces of culture and ethics background. In the United States people from different generation naturally fall from old tradition and lean towards new concepts. A good example of this is the lacto-ovo-vegetarian, ovo- vegetarian, and lacto-vegetarian, which allows high bioavailability of complete protein consumption.
In a fast pace of life, where you lose all track of details and time, keeping track of a well planned vegetarian diet become too complex. Then it is important to keep it simple and find a diet plan that is affective for you by consulting with your local dietitian.
Life is an unpredictable schedule that you will have to change or reorganize because of other demands, which currently arise. But as a consumer of foods your health and well-being comes first. When a person becomes a well planned vegetarians to help improve their health and fitness level. In past research had indicated well planned vegetarians had lower low-density lipoprotein cholesterol levels, lower rates of hypertension, lower blood pressure, and lower risk of type 2 diabetes than non-vegetarians.
Craig W, Mangels A. Position of the American Dietetic Association: vegetarian Diet. J Am Diet Assoc. 2009; 109 (7) 1266-1282.
Abstract
Some people become vegetarians to help improve their health and fitness level. In past research had indicated vegetarians had lower low-density lipoprotein cholesterol levels, lower rates of hypertension, lower blood pressure, and lower risk of type 2 diabetes than non-vegetarians. When you become a vegetarian you need to be a well-planned vegetarian and consume balance meals to achieve your goods and prevent deficiencies. Starting out as a vegetarian you might need to make modifications to your diet.
Problems
A consistent balanced diet is very important even as a vegetarian, for it must be done correctly or serious health problem will start to appear. Deficiencies in protein, vitamin D, n-3 fatty acids, vitamin B-12, iron calcium, iodine, and zinc will be common for individuals who are not a well –planned vegetarian. When becoming more athletic there will be a greater demand on the body. Well-planned vegetarian diets are for individuals of all stages of life, including adolescents, elderly, infancy, childhood, and pregnant mothers. It is very important for vegetarian to meet there dietary demands to stay healthy and fit. The majority of new vegetarians that were nutritionally assessed stated they just eat a vegetarian salad everyday and most of the time it's with bountiful helpings of ranch dressing. This is far from being a well-balanced diet and it puts the person at high risk of being deficient of the nutrients that were explained earlier.
Strategies
About 30% of individuals who follow a vegetarian eating routine experience a lower BMI. The strategy is to help the 70% of individuals who are attempting to decrease their BMI. First, Eat a wide variety of foods in sufficient amounts to meet energy needs are the best way to go even if you are or not a vegetarian. Experts agree the key to healthy eating is balance, variety and moderation. It means eating a wide variety of foods without getting too many calories or too much of any one nutrient, but it's not that hard to be a vegetarian if you know what foods do what.
Second, the average person need more than 40 different nutrients daily for good health, it is important to be able to find a nutritional substitute for the variety of foods that are on the food pyramid, but not in your diet. There is not a single food group that could supply them all. A diet of a semi-vegetarian includes a wide variety of foods that offers the nutritional benefits, help prevent disease, and prolong your life. Studies have found Vegetarians that ate properly by fallowing the Food guide pyramid for vegetarians had a lower risk of premature death than those who ate with out thought about their food selection.
Third, A semi-vegetarian include bread and other whole-grain products; fruits; vegetables; dairy products; and some poultry, and fish. How much you should eat depends on your calorie needs. Nutrition experts of the American Dietetic Association recommend that you eat a diet low in fats and high in complex carbohydrates. Complex carbohydrates are foods such as pasta, rice, potatoes, and breads. Being a vegetarian does not mean you eat just vegetable.
Fourth, eating right does not mean you don't need to exercise. Eating and exercise goes hand and hand, it's effective in improving the cardiovascular system. It increases energy and stamina in your every day events.
Conclusion
Vegetarians have many different faces of culture and ethics background. In the United States people from different generation naturally fall from old tradition and lean towards new concepts. A good example of this is the lacto-ovo-vegetarian, ovo- vegetarian, and lacto-vegetarian, which allows high bioavailability of complete protein consumption.
In a fast pace of life, where you lose all track of details and time, keeping track of a well planned vegetarian diet become too complex. Then it is important to keep it simple and find a diet plan that is affective for you by consulting with your local dietitian.
Life is an unpredictable schedule that you will have to change or reorganize because of other demands, which currently arise. But as a consumer of foods your health and well-being comes first. When a person becomes a well planned vegetarians to help improve their health and fitness level. In past research had indicated well planned vegetarians had lower low-density lipoprotein cholesterol levels, lower rates of hypertension, lower blood pressure, and lower risk of type 2 diabetes than non-vegetarians.
Craig W, Mangels A. Position of the American Dietetic Association: vegetarian Diet. J Am Diet Assoc. 2009; 109 (7) 1266-1282.
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