| | | Vegetarianism – the healthy way of living!

From WikiVerde

Understanding the basic term ‘vegetarian’ is quite simple. Very plainly it means the exclusion of meat and meat products. Vegetarianism however is the term used to describe the practice of a diet that abstains from all kinds of animal flesh whether it is seafood, game or poultry. It also refers to a diet that excludes all animal byproducts. Strict vegetarians also avoid products like clothing that are directly linked to the slaughter of animals. For example, leather, silk, wool and fur.

Vegetarian diets, if properly planned, show no lack of the essential nutrients for humans in all stages of their life. On the contrary, a vegetarian diet has proven to be extremely beneficial in improving health, increasing longevity and lowering the risks of diseases like cancer.

1 Origins of Vegetarianism
2 Types of Vegetarians
3 The Vegetarian Pyramid
4 Getting Adequate Nutrition
5 The Vegetarian and Health
6 Non-vegetarian Diet and the Environment
7 First Steps to Vegetarianism
8 References:

Origins of Vegetarianism

The concept of vegetarianism is probably as old as civilization. The concept dates back to the ancient Indian civilizations that were primarily vegetarian as they believed in non-violence to animals. In Christian Europe, portions of the yearly calendar such as Lent were essentially vegetarian fasts, with fish being the exception. Monastic orders in Europe often kept to a strictly vegetarian diet. The Renaissance saw the re-surfacing of the practice and by the 19th and 20th centuries, vegetarianism became a well-practiced way of life.

The Vegetarian Society was formed in England in 1847 and was the first of its kind. Other countries like the Netherlands and Germany soon followed. This led to the formation of the International Vegetarian Union in 1908. The popularity of this way of life has ever since then been on the rise as a result of ethical, nutritional, economic and environmental concerns.

Types of Vegetarians

Vegetarian can be further subdivided into groups based on the kind of animal-derived elements in their diet:

Vegans – Their diet consists of only plant and plant-based foods. They do not eat any animal flesh or by products of animals like eggs, cheese and milk.

Lacto-vegetarians – In addition to their plant based diet they consume milk and milk products. However, they exclude eggs and all other animal flesh or products.

Lacto-ovo vegetarians – These vegetarians add milk, milk products and eggs to their diet. Like all other vegetarians, they omit animal flesh

Flexitarians or Semi-vegetarians – Their primary diet is plant-based, but they occasionally include a small amount of poultry, fish and meat in their diet. Whatever the type of vegetarian, they can be broadly classified under the category of "Plant-based Diets."

The Vegetarian Pyramid

Unlike a regular non-vegetarian diet, a vegetarian needs to ensure that his diet has a large variety of foods in order to cover all his nutritional needs. A well-balanced vegetarian diet is made up of fruits, legumes, whole grains, seeds and nuts. A vegetarian diet is generally low on cholesterol and fat, and high in fiber because of its components.

The vegetarian pyramid is a good way of keeping track of your dietary needs. Like the regular food pyramid, the vegetarian pyramid too is divided into 3 parts; the base of the pyramid signifying consumption for every meal; the middle portion signifying consumption once a day; and the top most and smallest part of the pyramid signifying consumption once a week. Below is a quick glance at the food break up of the pyramid:

Fruits, vegetables, whole grains, legumes and beans are to be had at every meal.

Nuts, seeds, egg whites, soy and dairy products and plant oils to be had once a day.

Eggs and sweets to be had once a week.

6 glasses of water are recommended for daily consumption.

Physical activity in the form of exercise is also recommended as part of the daily routine.

Alcohol can be consumed in moderation.

Getting Adequate Nutrition

While opting for a vegetarian diet definitely has a lot of benefits, great care has to be taken to ensure that the body is not deprived of any essential nutrients. Depending on the kind of vegetarian diet that you follow, you could be missing out on certain nutrients that are extremely important for the functioning of the body. For example, a vegan diet eliminates foods that have vitamin B-12. Let’s take a quick glance at the essential nutrients for the body, what they are required for, and the kinds of food that provide them.

Protein – required for healthy bones, skin, organs and muscles. It can be found in dairy products like eggs, soy products, whole grain, lentils, legumes, seeds and nuts.

Calcium – required for maintaining and building strong bones and teeth. It can be found in dark green vegetables and dairy foods (low fat). It can also be found in calcium enriched tofu, soy milk (fortified) and fruit juices. However vegetarians, especially vegans should be careful to also obtain enough Vitamin D, which is essential for the body to absorb calcium.

Vitamin B-12 – required to prevent anemia and in the production of red blood cells. Unfortunately, this vitamin is exclusive to animal products like milk, cheese and eggs.

Vegans can explore options of enriched cereals, soy products (fortified) or by taking vitamin supplements.

Iron – required in the production of red blood cells. It is found in dried peas and beans, whole grain food, green leafy vegetables, lentils, dried fruit and enriched cereals. Foods rich in vitamin C like citrus fruit, strawberries, tomatoes, broccoli and cabbage need to be eaten to facilitate the absorption of iron.

Zinc – required for cell division and in the production of proteins. It is also an important component of many enzymes. It can be found in wheat germ, nuts, whole grain and soy products.

The Vegetarian and Health

Studies have proven that a well-balanced vegetarian diet can actually reduce the chances of obesity, hypertension, coronary diseases and some cancers. A plant-based diet tends to have lower fat content, and those maintaining this diet eat more proportionately.

Eating meat has a lot of negative connotaions attached to it. Hormones present in red meat can alter the physiology of a human being. Toxins tend to accumulate more in meat. Meat is also difficult to digest; hence, it slows the process of digestion.

Non-vegetarian Diet and the Environment

An initiative by the United Nations in 2006 showed that the one of the biggest causes of worldwide environmental degradation is the livestock trade. The modern day practices of this industry contribute to water and air pollution, climate change, land degradation and the decrease of biodiversity on a massive scale.

First Steps to Vegetarianism

A good way to become vegetarian is to begin with planning your menu. Start with listing the meatless meals that are already part of your diet. Next, select meals that can be made meatless. Find healthy substitutes for these meals. Once you have done these two things start experimenting with new ideas. It is important to remember that variety is of utmost importance in a vegetarian diet, the more variety the better chance of all nutritional needs being met.