Healthy Vegetarian Diets

Vegetarians are generally understood as a diet that does not eat meat. However, in fact there are still groups of vegetarians who still consume some types of meat or animal processed products. In order to keep the vegetarian diet healthy, it's good if still pay attention to the balance of nutritional content in it, according to the physical condition of each individual.

The reason someone becomes vegetarian is very diverse, some of them because of health factors. Indeed, few benefits of this diet for health, including weight and healthy cholesterol levels, and reduce the risk of heart disease. In addition, the less likely to suffer from high blood pressure, prostate cancer, colon cancer and type 2 diabetes.

Know the Types of Vegetarian Diets

Most people think, if you already apply a vegetarian diet then the products consumed only those derived from vegetable. Not all vegetarians are. Here are some types of vegetarian diet.

• Semi Vegetarian or flexitarian

This vegetarian diet consumes food from plants, but occasionally still consume meat, dairy products, eggs, poultry and fish, or in small quantities.

• Lacto vegetarian

This vegetarian diet does not include meat, fish, poultry and eggs in the diet, but still consume dairy products, such as cheese, yogurt, and butter.

• Ovo-vegetarian

Contrary to lacto vegetarian, this vegetarian group diet does not consume meat, fish, poultry and dairy products, but still allows the consumption of eggs.

• Lacto-ovo vegetarian.

This vegetarian diet does not include all types of meat, but still eat eggs and susu.Merupakan the most strict vegetarian diet by eliminating the consumption of meat, fish, poultry, eggs, milk, and dairy products into the diet.

Important Nutrients to Look For Vegetarian

Armed with good understanding and planning, a vegetarian diet will not prevent your body from getting a balanced nutritional intake. Vegetarians can get the variety of nutrients the body needs, although it does not include animal products.

The following are the nutrients that need to get the attention of a vegetarian diet.

• Protein

Protein will help the skin, bones, muscles, and other organs to stay healthy. Milk and processed products are a source of protein. Associated with the vegan diet, protein sources can be obtained from soy products, nuts, and whole grains. It is important to consume various types of protein sources to meet the needs of the body every day.

• Calcium

The body needs calcium to build healthy bones and teeth. Usually calcium is obtained from dairy and processed products, including yogurt and cheese. For those who adopt a vegetarian diet, especially vegan, a source of calcium can be obtained from soy products such as tofu and tempeh, rice or oats that have been fortified or added substances, tofu, sesame seeds, nuts, bread with the addition calcium, and dried fruits such as raisins.

• Vitamin D

To absorb calcium, the body needs vitamin D. For a vegetarian, in addition to the production of vitamin D by the body itself with the help of sunlight, this substance can be obtained from cereals and soy drinks that are equipped with vitamin D. In addition, consumption of vitamin D supplements can be an option other. Read product labels before buying to make sure there are no animal products.

• Iodine

Beneficial as one component of the thyroid hormone that helps regulate the metabolism, growth, and function of the major body organs. Adopting a vegetarian diet is at risk of not getting enough iodine intake. For that, they can eat some foods, such as soybeans, sweet potatoes, and cabbage vegetables. Examples of cabbage vegetables are broccoli, bok choy, and cauliflower. In addition, about a quarter of a tablespoon of salt with iodine addition can also help meet those needs.

• Vitamin B12

The body needs vitamin B12 to keep the nervous system and blood healthy. Unfortunately, these nutrients are found naturally from animal products. For vegetarian dieters, products that can be a source of vitamin B12 are very limited. Some products such as cereals or soy milk drinks that are supplemented with fortified vitamin B12 may be an option. However it is worth considering an additional supplement to meet the needs of the body.

• ferrum

ferrum is badly needed by the body because the production of red blood cells in the body requires this substance. Several types of foods that can be selected as a source of iron are whole grains, whole wheat flour and breads, iron-fortified cereals, and green vegetables such as broccoli, spinach, beans, and dried fruit.

• Omega-3 Fatty Acids

These nutrients are essential for maintaining heart health. Fatty acids are generally obtained from fish and eggs. For a vegetarian diet that does not consume these products, omega-3 fatty acids can be obtained from various types of cooking oils such as canola oil, soybean oil, and soybeans. If the intake is not sufficient, you can consume fortified products or supplements.

• Zinc

This substance is very important and functions in the process of cell division and protein formation. Zinc derived from vegetable is more difficult to absorb than zinc derived from animal. If you still consume dairy products, then cheese can be a source of zinc. In addition, zinc can also be obtained from whole grains, soy products, grains, and nuts.

The Beginning Steps of Being Vegetarian

If you are currently considering adopting a vegetarian diet, do not be in a hurry. Learn first. Consider exactly what and what you can do. Here are some things that can help smooth the process of applying a vegetarian diet.

Reduce the intake of animals gradually. Increase the consumption of plant foods every week. Enjoy rice with vegetable soup or vegetable stir-fry.

Meticulously looking for a meat substitute. Create one of your favorite recipes, but this time do not add meat. For example, multiply the types of vegetables and beans in soup dishes, rather than adding chicken or meat. Or, serve tempeh or fried tofu as protein intake.

Eating out at restaurants can sometimes be difficult for those who adopt a vegetarian diet. If there is a choice of noodles, then ask for a mixture of vegetables for you. If required, ask for regular but specially treated dishes, excluding meat or other products that you avoid.

Search vegetarian menus and recipes via the internet or books. Choose what suits your taste. The more types of foods you consume, the more likely the nutritional intake can be met.

Being a vegetarian also means you must understand the nutritional values in the foods you consume. Balance your food choices to get the right nutritional intake to keep your body healthy. Especially in children with a vegetarian diet, it is important to pay attention and adjust the nutritional needs to support their growth process.