Why
a Vegetarian Diet Makes Good Health Sense
Nearly five
million Americans consider themselves to be vegetarian,
defined as abstaining from animal flesh. The reasons why
an individual chooses a vegetarian lifestyle are numerous,
however, the most common reason is for its health benefits.
The following
is a list of the top five reasons why a vegetarian diet
makes good health sense.
- It's Good
for Your Heart- Vegetarian diets are generally low in
fat and cholesterol and vegetarians typically have lower
blood cholesterol levels than meat eaters. Additionally,
vegetarians often have lower blood pressure than the
general population because they have less arterial thickening
which causes the heart to work harder.
- It's Energizing-
Between 60-70 percent of the calories of a typical vegetarian
diet is chock full of complex carbohydrate such as whole
grains, potatoes, and dry beans all of which provides
long lasting energy.
- It's An
Effortless Way to Control Weight- People who follow a
vegetarian lifestyle are more likely eat less calories
and adopt other positive habits such as regular exercise
which helps in controlling weight.
- It's Rich
in Vitamins and Minerals- Plant foods are abundant in
anti-oxidant vitamins like A and C which are thought
to reduce the risk for cancer. There is also some evidence
that suggests that the low fat nature of a vegetarian
diet can be protective against certain cancers.
- It's Naturally
High in Fiber- Whole grains, fresh fruits and vegetables
are loaded with fiber which helps keep digestion running
smoothly.
Action
Plan for Going Veggie
- If you
are thinking about making a change from a meat-based
diet to a plant-based diet, you might want to do it gradually.
It is easier to adapt to major lifestyle changes when
they are done over time.
- Begin by
eliminating all red meat such as beef, pork, lamb and
veal. Instead eat only poultry and fish and at meals,
view these meats as side dishes. Include low fat protein
sources in your diet such as dry beans, low fat cheeses
and soy products.
- Load up
on complex carbohydrates such as pasta, brown rice, sweet
potatoes, starchy vegetables and whole grain breads and
cereals.
- Don't neglect
eating fruits and vegetables. Try to include 5-7 servings
into your daily diet. Make sure one fruit or vegetable
is citrus for vitamin C and include one orange or yellow
type for vitamin A.
- Choose
healthful snacks like a bagel with peanut butter, dried
fruits and nuts, fresh or canned fruit, plain popcorn,
or vegetarian soup with whole grain crackers.
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