![]() ![]() Yogurt, milk, cheese, tofu, fortified orange juice, kale, turnip greens, and broccoli. Consume these with vitamin C, which helps the body absorb iron. Pulses, including beans, chickpeas, lentils tofu, spinach, cashew nuts, and green peas. Needs may increase during pregnancy and breastfeeding. Some people may also need supplements to boost their levels of these nutrients. The chart below lists some of nutrients that a person following a vegetarian diet may lack, how much of them an adult requires, and some examples of foods that contain them. Some scientists say that a vegetarian diet is beneficial to people of all ages, but they note the need to plan appropriately to obtain the whole range of essential nutrients. Learn more here about how to get started on a plant-based diet. ![]() They also suggest reducing the intake of high sugar and high fat foods. ![]() Remember that junk food and fast food can be unhealthful and high in calories, whether they are vegetarian or not. Use eggs and dairy products in moderation, or try adding soy milk.Īsk a healthcare professional about supplements, especially vitamin B-12.Įnsure a sufficient intake of vitamin D, especially if exposure to sunlight is low.Ĭheck the labels of “healthful” vegetarian snacks to ensure they do not contain a lot of sugar, salt, or other additives. Vary the diet, with whole grains, fruits, vegetables, legumes, nuts, and so on. The Academy of Nutrition and Dietetics have a range of tips for people who want to stop eating meat:Ĭhoose whole grain products, such as whole wheat bread, wild or brown rice, and whole grain cereals, as these can provide B vitamins. Sudden dietary changes, such as an increase in the consumption of beans or vegetables, might lead to temporary digestive problems, such as bloating. It is more likely to become a lifestyle and a long-term move. Start with familiar meat-free foods, such as mac and cheese and salad, and add to your repertoire over time.Ī gradual change may work better for two reasons:.Consider making the change gradually, for example, over a month.Focus on a variety of meat-free dishes that provide a complete protein, so that you do not end up eating as before but just leaving out the meat.Get some tips and recipes from vegetarian websites, a local health food shop, or a nutritionist.Start learning about the nutrients required and how to obtain them.Here are some tips for switching to a vegetarian diet: What else makes a diet sustainable? Find out here. In addition to the health benefits, experts say a plant-based diet is more sustainable, as it causes less harm to the environment than a meat-based diet. What are the health benefits of a vegan diet? Sustainability engage in an overall healthful lifestyle, with plenty of exercise.avoid unhealthful fats and added sugar and salt.limit their intake of processed foods and alcohol.focus on a variety of fruits, vegetables, and whole grains.Alongside a vegetarian diet, people need to make sure they: These benefits will not automatically happen when a person stops eating meat. One reason for this may be a higher intake of whole grains, fruits, vegetables, legumes, and nuts, and a lower intake of unhealthful fats. Studies in western countries had already produced similar results.ĭiabetes: People who follow a vegetarian diet may be less likely to have type 2 diabetes. Heart health: Authors of a 2014 study found a lower risk of cardiovascular disease in people who followed a vegetarian diet in India. The authors suggested that a non-meat diet may offer some protection from cancer. Scientists need to carry out longer term controlled studies to understand how a vegetarian diet might affect weight.Ĭholesterol: A systematic review published in 2015 concluded that people who follow a vegetarian diet are likely to have lower overall cholesterol levels.Ĭancer: A study of data for nearly 70,000 people found evidence that the incidence of cancer overall was lower among vegetarians than non-vegetarians. Weight: Switching to a vegetarian diet may help a person lose weight, at least in the short-term, according to a 2016 meta-analysis. Here are some ways in which avoiding meat products can enhance a person’s health. Some people also avoid meat and animal products for religious reasons. it is part of a broader lifestyle choice.they have concerns about the treatment of animals.it is a more ecologically sustainable option.A growing number of younger people are adopting a vegetarian diet, as the Gallup poll shows. ![]()
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