Vegetarian diet has many healthy benefits

Have different dietary restrictions like: lacto-vegetarians include dairy but no flesh, such as meat, chicken or fish. Ovo-vegetarians include eggs in their diet, but avoid all other animal foods. Lacto- and ovo-vegetarians include both dairy and/or eggs, while vegans do not eat any animal products at all. Semi-vegetarians: Eat fish and/or chicken but no red meat. They are not officially classed as vegetarians. Fruitarians: Avoid all animal products and processed foods.

The limitations of vegetarian diet, careful planning is needed to avoid the nutritional deficiencies that can otherwise occur. If you want to become vegetarian is not so difficult and there is not question that well designed  vegetarian diet are healthy for most people, including pregnant women and children.

A typical vegetarian diet closely matches expert dietary recommendations for healthy eating, being low in saturated fat and high in fibre, complex carbohydrates, and fresh fruit and vegetables. As long as you eat a variety of foods you will be getting all the nutrients you need.

Benefits of vegetarianism

The health benefits of a vegetarian diet are the number-one reason why people choose to follow this way of eating. The diet with less animal protein tend and more plant based protein tend also to contain less fat and cholesterol and more dietary fibre. This explain why vegetarians have lower total and LDL cholesterol levels and lower rates of cardiovascular disorders, such as high blood pressure and heart attack, obesity, diabetes and colon cancer than those who eat meat.

Vegetarian diets have also been shown to benefit people who already have type 2 diabetes. In one study, 43% of the people with type 2 diabetes who ate a low-fat vegan diet reduced their need for diabetes medications.

Try to eat nutritionally sound diet, high in nutrients and low fat:

• Select fortified or whole grain breakfast cereals.
• Choose whole grains or foods with naturally occurring vitamins.
• If you eat dairy products, choose low or reduced fat varieties.
• Don't rely too heavily on cheese or other dairy products as they can be high in saturated fat.
• Have one to two servings of a good source of iron every day, for example eggs or red kidney beans.
• Eat foods containing vitamin C with meals in order to improve iron absorption.
• Strict vegans should include a good source of vitamin B12 daily, such as fortified cereal, fortified soya drink, or a supplement.

The consumption of a generous supply of whole grains, legumes, nuts, fruits and vegetables provides protection against chronic diseases such as cancer, cardiovascular disease and diabetes. A plant-based diet is rich in its content of health-promoting factors such as the many photochemical.

Nutrition in vegetarian diet

While vegetarian diets that include cheese and eggs will be easier to balance nutritionally than thosethat exclude all animal products, vegetarian must still plan their diets carefully to obtain all the nutrients they need. Here is some example, iron, which helps red blood cells to carry oxygen to  the tissues, is present in both animal and plant foods, but heam iron which is obtained from animal products is more readily absorbed by the body than the iron that is obtained from plants. Vitamin B12 is found only in animal foods and fortified soya products. This vitamins is required from the functioning of the nervous system, vegans may require a supplement in order to avoid deficiency. 

Protein is an essential nutrient that is needed for growth, immune function, and muscle mass. Protein is made up of amino acids. There are some amino acids that our bodies can make and others that must be supplied from our diet. Protein is the only nutrient that will increase your satiety; meaning that you will stay full in between meals. This makes protein an integral part of any weight loss plan.

Animal foods tend to be the highest source of protein in our diets and can provide all the amino acids that we need, making it a complete protein. Every ounce of an animal food provides 7 grams of protein and varying amounts of fat. Seafood and poultry provide the lowest amount of fat per serving and therefore the lowest number of calories per serving. If you are consuming any meat, poultry, or seafood, you can use a deck of cards as a guideline for the amount that you are consuming.

Plant foods also provide protein, along with fiber and some vitamins and minerals that you won't find in animal foods. The one limitation to these is that they are not considered complete proteins because they do not provide all of the necessary amino acids. The one exception to this is soybeans and quinoa, which are considered complete proteins. Beans, seeds, nuts, and grains are excellent sources of protein. The way to make them complete proteins is to combine them. A very popular dish that takes two incomplete proteins and makes a complete one is rice and beans.

Looking solely at the affects on health, vegetarian diets do seem to have some positive benefits. Because most vegetarians cut out or significantly reduce their intake of animal products, they usually consume less saturated fat and cholesterol than do non-vegetarians. Also, because of the slim offerings, most vegetarians do not eat fast food which is one of the worst types of unhealthy foods.

The macrobiotic diet

Based on ancient Eastern spiritual traditions that seek to balance the two opposing forces of Yin and Yang, this vegetarian diet claims to promote spiritual and physical well-being. By correcting what is perceived as energy imbalance, adherents of the diet claim it can prevent and cure disease.

The aim of the macrobiotic diet is to supply well balanced meals that are composed of the essential components: grain, protein, sea vegetables, long-cooked vegetables, short-cooked (raw) vegetables, pickles and dessert.

Strict adherence to this diet may cause health problems. Since no dairy or animal products are eaten, deficiencies in protein, vitamin B12 and D, zinc, calcium and iron may occur. This is very significant for people with increased nutritional needs, such as children pregnant women.

Vegetarian Diet Pyramid

The Vegetarian Diet Pyramid, fourth and last in the Oldways series, represents a traditional healthy vegetarian diet. Variations of this traditional healthy vegetarian diet exist throughout the world, particularly in parts of North America, Europe, South America, and most notably, Asia. Given these carefully defined parameters, the phrase "Traditional Vegetarian Diet" is used here to represent the healthy traditional ovo-lacto vegetarian diets of these regions and peoples.

Common Foods of the Vegetarian Diet

  - Breads, Pasta & Grains
Oats, Wheat, Rice, Buckwheat, Flax, Bulgur, Quinoa, Amaranth, Seitan, Millet, Barley, Whole Grain Bread, Rye, Pita, Tortilla, Rice Cakes, Couscous, Noodles, Kasha, Pasta, Corn
  - Fruits
Grapes, Raisins, Pears, Avocados, Oranges, Melon, Apples, Bananas, Plums, Cherries
  - Vegetables
Mushrooms, Tomatoes, Kale, Broccoli, Collards, Sweet Potatoes, Peppers, Asparagus, Cucumber, Potatoes, Onions, Carrots, Cabbage, Squash, Leeks, Eggplant, Celery, Lettuce, Legumes & Beans: Soy, Red Bean, Lentil, Kidney Bean, Tempeh, Tofu, Black-Eyed Pea, Dried Pea, Soy Flour, Textured Vegetable Protein, Navy Bean, Miso, Pinto Bean, Split Pea, Lima Bean, Chick Pea, Black Bean
  - Eggs
  - Soy Milk, Cheese, Yogurt
  - Nuts, Seeds
Pine, Walnut, Pistachio, Brazil, Pecan, Almond, Sesame, Cashew, Pumpkin, Hazelnut, Macadamia, Peanuts, Peanut Butter, Almonds, Pistachios, Pine Nuts, Walnuts, Pumpkin Seeds, Sesame Seeds
  - Plant  Oils
Corn, Canola, Avocado, Olive, Soybean, Safflower, Peanut
  - Sweets
Pie, Custard, Ice Cream, Cake, Cookies

The Drawbacks of Vegetarian Diet

Vegetarian diets can be nutritionally balanced, but it will take some planning to do this. Numerous studies have shown that poor meal planning is the cause of nutritional deficiencies in vegetarian diets, not the absence of animal foods.
While there are benefits to your health, there can also be risks. Remember that to function properly your body needs certain type of vitamins and nutrients daily. Any time you restrict your diet in some way you make it harder for your body to get what it needs. With a vegetarian diet, for example, you may not be getting all of the protein you need. Plus, you need protein sources rich in amino acids and that’s something you can’t get from plant products. However, soy protein can be a good alternative.

Many vegetarians do not get enough B-12 either. That’s because this vitamin is only found naturally in animal products. Some foods, such as cereals, have been fortified with B-12 but you may need to take a supplement. Many vegans and vegetarians also suffer from low levels of calcium, Vitamin D, and iron.

If you are serious about becoming a vegetarian and want to avoid these risks, plan your diet carefully, consult your physician, and look for products fortified with the nutrients you need to be healthy.

No matter what kind of diet you may have, it’s always important to ensure that you’re getting all the necessary vitamins and minerals your body needs