Eating Healthy as a Vegetarian

A vegetarian is not just someone that consumes a lot of vegetables. Vegetarians are dedicated to their diets for a variety of reasons. A vegetarian must follow the rules of eating by adding variety, balance and moderation in their diet in order to say healthy.

Many nutritionist agree that most Americans consume more protein than is really needed for good health. However, it is a concern that vegetarians may not be getting enough protein in their diet.

A Vegan is a person that excludes all foods containing even a trace of animal products, including fats and oils, from their diet. All products containing beef, pork, venison, poultry, and fish are taboo.

Vegans, get their protein from vegetables, seeds, nuts, grains and soy products.

While all vegetarians avoid meat products there are some protein sources they will include in their diet. For the Ovo-Lacto vegetarian, the most protein sources are found in eggs and dairy products. Several vegetables contain plant of proteins, and grains such as wheat, barley, oats, and soy are also good sources of protein.

An Ovo-Lacto vegetarian will consume eggs, and most dairy products. An Ovo vegetarian will eat eggs but not dairy and a Lacto vegetarian will consume dairy but not eggs.

All legumes and beans, are excellent sources of protein. These wonderful foods include, green or red lentils, peanuts, split peas, white beans, pinto beans, kidney beans, and many more.

Although some beans are tasty enough with mild seasoning, others are most delicious when combined with spices and other flavors to enhance their taste. Some familiar combinations include kidney beans used for chili, refried beans in Mexican dishes, red beans and rice, and seasoned pinto beans.

An Ovo-Lacto vegetarian could have a combination of cheese and beans to get a complete protein. There are many other combinations that make a complete protein that are easy and delicious.

Keep in mind that the protein in one cup of cooked beans equals the amount of protein in about two ounces of meat, and less fat.

Nuts are a delicious source of protein, however, since they are also high in fats, nuts should be used in moderation.

Although they rely on simple foods, the most important nutrients for vegans to be concerned with are, Vitamins B-12, Calcium and Vitamin D. A daily supplement should provide all the vitamins needed, while Orange juice and Soy milk are excellent sources of Calcium.

Having a healthy diet is the key to enjoying good health for a lifetime.