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Discover The Secret To Healthy Eating Without Meat
By Zaak OConan, Fri Dec 9th

As concerns about healthy eating have grown, so too has theinterest in vegetarianism and veganism. Many nutrition expertsrecommend "eating low on the food chain". In plain language thismeans eating more grains, vegetables and fruits, and fewermeats, cheeses and other animal based products.

There are of course various levels of vegetarianism, and eachtype has its own unique health benefits and some healthchallenges as well. Of course vegetarians, like meat eaters,must still make healthy food choices. Simply pigging out onFrench fries while avoiding the burger will not make you ahealthy vegetarian.

Some people who consider themselves vegetarians still eatpoultry and seafood, while others avoid all animal flesh, evenfish and chicken. Most vegetarians still eat milk, dairyproducts and eggs. In nutritional circles these people arereferred to as lacto-ovo vegetarians.

Vegans, on the other hand, avoid all animal products, includingeggs, milk and dairy products, ...

{PS vitamin - Physiological state that results from the consumption and biological utilization of energy andnutrients at the cellular level. }

... and even fabrics like silk,leather and wool. It is vegans who face the largest challengesand risks when trying to follow a healthy diet. Most vegetariandiets provide more than enough nutrition, as long as smartdietary choices are made.

The key to eating a healthy vegetarian diet is much the same aseating a healthy diet that includes meat. It all boils down tomaking smart food choices, understanding nutritional labels, andcooking your vegetables to maximize their nutritional value.

Choosing the foods that make up the bulk of a vegetarian diet isvery important. For most vegetarians, vegetables, grains,lentils and soy products will make up the bulk of their diet,and these staples are included in many vegetarian recipes.

When cooking with soy, however, it is important to remember thattofu is relatively high in fat. The fat content of tofu dishesis often comparable to that of dishes that are made with leancuts of meat. Those vegetarians following a low fat diet maywant to limit the amount of tofu based products they eat.

The same caution applies to the nuts and seeds that can make upa large part of a vegetarian diet. Nuts and seeds are excellentsources of dietary protein, but they can be high in fat as well.

Many newly minted vegetarians worry that they will not be ableto get enough protein and iron without eating meat, but for mostvegetarians this is not a problem. Most diets today actuallycontain too much protein, and there are many non animal derivedsources of protein for vegetarians to enjoy.

Proper cooking techniques are of course very important to anyhealthy diet. Avoiding high fat cooking methods is important, asis avoiding the use of high fat creams, butters and sauces. Avegetable stir fry cooked in healthy olive oil can be a greataddition to any vegetarian menu. And a great fruit salad is botheasy to make and delicious as a snack or a meal.

The only real area of concern when it comes to vegetarianism andhealth is the B-complex vitamins, particularly vitamin B12.Vitamin B12 is almost exclusively derived from animal basedsources, so vegans, who avoid all animal products, should take ahigh quality vitamin B12 or B-complex vitamin supplement. It isalso important for vegans to discuss their diet and lifestylewith their family physicians. As vegetarianism and veganismbecomes more widespread, the amount of information on thenutritional needs of these two groups continues to grow.

The bottom line is that vegetarians can enjoy a very healthylifestyle. Making vegetables, fruits, whole grains and beans thecenterpiece of the diet is a smart move for many people, and agood low fat vegetarian diet can be a great way to enjoy ahealthy lifestyle. As with a meat based diet, however, it isimportant for vegetarians to follow common sense eatingguidelines and make smart choices when creating meat free meals.

About the author:Zaak O'Conan discovers and presents useful information on how toenhance and/or repair your life, body and relationships. You'llfind his other articles on eating better and other ways how toimprove your life at http://your-health-center.com

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