A Healthy Food Guide For The Vegetarian Diet

A diet rich in soy and whey protein, found in products such as soy milk and low-fat yogurt, has been shown to reduce breast cancer incidence in rats. (Photo credit: Wikipedia)

The general viewpoint is that you can't go wrong with a vegetarian diet; it is nutrient rich with plenty of fiber, vitamins and antioxidants. But did you know that vegetarian diets can be low in protein if adequate beans, lentils, and/or dairy are not included? For example, a vegetarian meal that only consists of a leafy green salad with a side of whole grain bread is low in protein. Adding beans to the leafy green salad, a side of lentil soup, and/or a serving of non-fat milk or yogurt are easy ways to include protein in the meal. Also, eating the same lettuce salad for lunch every day can also mean that your diet lacks variety. Eating a variety of vegetables and fruits ensures that you are getting different nutrients from naturals foods on a regular basis. Whether you are eating at home or in a restaurant, there are websites with free tools that you can use to look up the nutrition data of foods and recipes.

Most free nutrition databases that are available online, provide the calorie, carbohydrate, protein, and fat content of foods. They may also include additional nutrition information of food like dietary fiber, cholesterol, and sodium content. The field of nutrition is continuously evolving due to extensive scientific research that is conducted globally. Board certified nutrition professionals are required to continuously update their knowledge and skills based on the results of the latest scientific research. Stay current with dietary recommendations by reading nutrition tips provided by qualified experts; avoid the yo-yo effects of fad diets and miracle foods.

Qualified nutrition professionals with specializations in chronic health diseases, food allergies, dietary restrictions or ethnic diets may also offer support via personalized diet consultations and advice. Many Indians follow a vegetarian diet that also includes eggs, and dairy products like milk, yogurt, buttermilk, cheese, and butter. Most savory Indian snack foods tend to be deep fried while desserts are made with ghee (clarified butter). Moderation is important as both the snacks and desserts are high in fat. There are very few free online food databases that provide accurate Indian cuisine nutrition facts or a protein content food list for ethnic cuisine. Working with a qualified nutrition professional who is also knowledgeable in ethnic dietary restrictions helps with the creation of appropriate meal plans and diet modifications that work for your lifestyle and health requirements. Whether it is heart disease, hypertension, diabetes, pregnancy, or weight loss, utilize the services offered by qualified nutrition experts to meet your health goals.

Seetha N. (M.S. in Computer Science, B.S. in Dietetics, B.E. in Computer Engineering) is a Registered Dietitian Nutritionist certified by the Commission on Dietetic Registration in the USA. She shares effective health and fitness tips through her articles to educate people on a healthy lifestyle that includes a balanced diet and regular physical activity.

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What To Cook Your Vegetarian Guests

Food for Life distributes food on an international basis produced solely from vegan and lacto-vegetarian ingredients. (Photo credit: Wikipedia)

Are you used to making the same dishes that your family enjoys for dinner like meat loaf, chicken, or hamburgers? You have entertained many times before and are probably a great cook. But now a vegetarian is coming over for dinner. Some people don't make anything special for vegetarians and let them eat what they can find to eat like side dishes. But you want to be a good host and make a main dish your vegetarian guest will enjoy.

Some people can be nervous about asking their guests who are coming to dinner what they like or don't like to eat. If you don't know what vegetarians eat ask your guests ahead of time what they eat. First of all it helps to know what kind of vegetarian they are.The ovo-lacto vegetarian eats eggs and dairy, the ovo vegetarian eats eggs, but no dairy, the lacto vegetarian eats dairy, but no eggs, and the vegan doesn't eat eggs or dairy. People who eat fish and no other meat are called pescatarians and are not vegetarians. Many people have been misinformed that fish is a vegetarian food, which it is not. You don't want to be one of the people making this mistake. Finding out what kind of vegetarian your guest is is a big step towards figuring out what to make for them.

Ask your guests what dishes they like. This is good advice for guests who are not vegetarian also because it will assure that the guest will like what dish you make. Vegetarians are used to people asking what they eat so they often have dishes to suggest.

If your guest has no suggestions the internet is a great place to look for recipes. You can also find a section of vegetarian cookbooks at your local library or bookstore. Some vegetarian recipes call for hard to find ingredients that are not carried at the average grocery store and that may be foreign to you. If you are not used to cooking vegetarian foods stick to some of the easier recipes using common ingredients.

Don't be intimidated by making vegetarian recipes. Vegetarians eat many of the same dishes people who eat meat enjoy, minus the meat. Vegetarians like spaghetti, macaroni, rice, beans, burgers (veggie burgers), sandwiches, pizza, and many other dishes you already make and enjoy. You can make these same dishes listed, but simply don't add the meat. Is it that simple? Well almost. If using any mix, dip, spread, soup, or anything you didn't make from scratch read the ingredients. Some cornbread muffin mixes and soups have meat in them and some dips and spreads may have dairy or eggs in them even though they may not taste like it.

With these tips you are ready to host a vegetarian for dinner. You are probably already a great cook so it won't be hard to use these skills to make a vegetarian meal. Your vegetarian guest will probably be more than happy to help provide suggestions on great vegetarian dishes. But if you want to plan a meal by yourself you are now prepared to look online for easy recipes or just make one of your favorite dishes sans the meat. Start getting ready for that next party or get together.

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