Vegetarian Diet - Group of Foods That are Low in Saturated Fats & Cholesterol but High in Fibers

Vegetarian diet, which lowers saturated fats and cholesterol but increases fiber, is a very good eating plan for both maintaining a healthy body and for losing weight. This can supply the body with the recommended daily intake of major nutrients if carefully planned.

Some types of vegetarian diets include animal products; others have no animal source at all. Some nutrients that animal products provide are calcium, iron, vitamin D and B12, and zinc. These nutrients may not always be found in these diets.

There are non-animal food groups that are rich in these nutrients, while at the same time, low in cholesterol and high in fiber. These are oats, nuts, and soy.

Oats are a good source of fiber and these foods are proven to reduce cholesterol content in the body. Examples of foods belonging to this group are oat bran, whole oat flour, and oatmeal.

Nuts are healthy alternatives to junk food. It is also filled with different nutrients like fiber, protein, vitamins, antioxidants, phytonutrients, mono-unsaturated and polyunsaturated fats, and plant sterols. Recommended nuts are almonds, hazelnuts, peanuts, pecans, pistachios, pine nuts, and especially walnuts, which have high omega-3 fatty acids. Avoid or lessen salted nuts or chocolate-coated nuts, and some nuts, which are high in fat content, like Brazil, cashew, and macadamia.

Soy, made of soya beans, is highly effective in cholesterol level reduction. It is also a good substitute for milk and meat products. Miso, soy flour, soymilk, soy nuts, and tempeh are foods that fall into this group.

Vegetarians, although healthy in living, must not forget to include these food groups in their diet to continually lessen cholesterol level and enrich fiber content in the body while at the same time replenishing protein. Any diet always needs wise, healthy, and balanced choices of foods.

By Faviano Torres

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A Vegetarian Diet - The Importance of Carbohydrates and Avoiding Saturated Fats

Carbohydrates form an important part of your vegetarian diet. The principal energy source in the diet is carbohydrate. The vital role carbohydrates play cannot be underestimated as they provide fuel for both the muscles and the brain. Carbohydrates occur in the form of starches and sugars from grains and their products (e.g. flour, bread, pasta) as well as potatoes, legumes, fruits, and to a lesser degree, nuts.

Wherever possible, choose carbohydrates that are the least refined. For instance, use brown rice rather than white, go for wholemeal instead of white bread, and rolled oats in the form of porridge or muesli at breakfast rather than processed cereals. These wholegrain products are broken down slowly by the body and therefore give a more sustained release of energy.

The fats most commonly linked to health problems are saturated fats. They are usually derived from animal sources - meat and dairy foods - but they are also found in coconut and palm oils. Most processed and fast foods such as hamburgers, pies, pizzas, cakes, biscuits, french fries, potato chips, corn chips etc. are high in saturated fats and should be avoided.

When we make the change from eating meat to a diet based on vegetarian foods, our cholesterol levels drop, our body fat changes, we are less prone to many known types of cancers, the likelihood of contracting diabetes reduces, our blood pressure lessens to a normal range and in most cases, our overall health and fitness improves. Moving towards a more vegetarian way of life has been shown statistically to reduce the happening of so many of the diseases of industrialized countries.

The best result is to delete red meats from your dietary habits altogether. By doing this you are disposing of the biggest offender of all when we refer to diseases of the digestive tract and many other body functions. Apart from decreasing your cholesterol or blood pressure, you may reduce the danger of cancers including colon, breast, ovarian and prostate cancer. All of these conditions have been linked in studies to western style meat-based eating habits. As soon as you have conquered the knack of vegetarian preparation it's possible the family, apart from discovering these meals to be mouthwatering, will be contemplating why it's taken ages to unearth this healthy and nutritious way of eating.

There is a lot of information available on the internet to help you understand the advantages of the new lifestyle you are about to introduce. Please make a point of reading as much as possible to acquire an in depth knowledge of the foods required to set you on the path to a healthier and more energized body.

By Bill Hansen

About Author
Bill Hansen is a writer and researcher on vegetarian foods and recipes. If you want to know more about how to follow a healthy vegetarian diet please visit:- http://www.aboutvegetarianrecipes.com.

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The Components of a Vegetarian Diet - 3 Key Protein Sources and Their Benefits Revealed

The components of a vegetarian diet primarily consist of plant-based foods, whole grain, legumes, seeds and nuts. It emphasizes a non-meat food source diet. A vegetarian diet is generally a low fat, low cholesterol diet, and typically includes more fiber.

There are four types of vegetarian groups, Vegans, who eat only plant-based foods. They do not eat food that come from animals; meat, poultry, fish, eggs, cheeses and milk. Lacto-vegetarians consume milk and other milk products with plant-based foods only, no meat, eggs, poultry and fish either. Lacto-ovo vegetarians do not eat red meat, fish and poultry, and eat only eggs, milk and milk products like cheese and yogurt and plant-based foods. Flexitarians or semi-vegetarians primarily eat plant based foods but consume meat, poultry and fish on small amounts, occasionally.

Since you will be going on a vegetarian diet, you will have to have an adequate nutrition. One important nutrient is protein, your body needs this nutrient to be able to maintain healthy skin, bones, muscles and organs. The primary sources of protein are meat, eggs, nuts, grains and legumes. When eating only plant based foods there are 3 key protein sources. One such source is in nuts, such as almonds and walnuts, can lower serum LDL cholesterol concentrations in the body. Nuts also have a low sugar content wherein dietitians recommend nut to patients with diabetes mellitus type2. Legumes are also one good source of protein for non-meat eaters. Legumes soybeans contain essential amino acids and surpass other plant food in the amount of protein they give. Cereals or grains mostly are grass that are cultivated for their edible bans or fruit seeds, they are considered as staple crops. They are also a rich source of carbohydrates.

When shifting to a vegetarian diet, one must be aware of food planning, meat substitutions are one key point in a vegetarian diet and try to experiment; you should also know the components of a vegetarian diet to be able to maximize the potential in your dietary lifestyle.

By Faviano Torres

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The Vegetarian Diet Meal Plan That Will Help You Lose Weight

A meat eater might view a vegetarian diet as being boring, but a vegetarian diet can be the complete opposite. In order to accomplish an appealing vegetarian diet, it is important to have a good vegetarian diet meal plan.

Since animal protein is non existent in a vegetarian's diet, some important ingredients get more attention than they usually do in other diets. Plant foods, and grains take on the role of main courses.

The Vegetarian Diet Meal Plan

1. Use a wide variety of plant protein sources at each meal, such as legumes, grain products, nuts and seeds, and vegetables. Use small portions of nuts and seeds in dishes.

2. Use a wide variety of vegetables. Steaming, stir frying, or microwaving vegetables retains flavor, nutrients, and color.

3. Choose low fat and fat free varieties of milk and milk products, and limit the use of eggs. This is crucial to prevent a high intake of saturated fat, which is found in whole milk, low fat milk, regular cheeses, eggs, and other foods.

4. Consume more dishes made with soybean-based products like tofu and tempeh. Soybeans are unique because they contain the only plant protein that is nutritionally equal to animal protein.

5. Consume foods that contain nutrients of special importance to vegetarians. Foods with good sources of Vitamin B12, Vitamin D, Calcium, Iron, Zinc, and Linolenic Acid.

This is a low fat diet plan that will help you lose weight while still getting enough protein each day. Like any other diet plan you have to stay committed to it and you will begin to lose the weight you desire.

By Jennifer Vanderbilt

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Vegetarian Diet and Blood Pressure - This Program Lowers High Blood Pressure

Today, people expect a healthier and a longer life and look for various ways to achieve it like changing their eating habits. The vegetarian diet offers one of the best choices for by eating only plant food, you can expect a longer and healthier life.

The incidence of high blood has been pointed as the cause of many fatalities in the world. In a research made in 1900, it was concluded that people who were no-meat eaters had lower blood pressure than those who are. Further studies show that senior citizens who are living in backward societies and are only eating plant food have normal blood pressure than those of their age group living in the United States.

The American Dietician Association and the Dietician Association of Canada are unanimous in the result of their studies on the plant-based diet. All the nutritional benefits conducive for good health are found in plants. It has lower level of saturated fats, cholesterol and animal protein, which are good for the body. It is packed with fibers, magnesium, potassium, antioxidant and phytochemicals that eliminate from the digestive tracts the toxins and pollutants conducive to many diseases. By consuming veggies, can lower body index, reduce your level of cholesterol and blood pressure. Taking away the danger of other disorders as cardiovascular diseases, hypertension, diabetes, renal, osteoporosis, dementia and Alzheimer. It is pure and simple fact that the nutrients found in the plants we ate have healing power to reduce and prevent blood pressure.

Vegetarian diet excludes protein-rich food, high cholesterol eggs, animal product, milk, dairy food, fish and seafoods, which can increase blood pressure. So knowing what is best, you would know which the proper choice is.

By Faviano Torres

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Is a Vegetarian Diet Good for Teens? - Know How to Get Vitamins and Minerals with This Plan

People turn to vegetarianism for different reasons. It might be for economical reasons or religious beliefs, but still, it is a healthy choice that is beneficial to the body. There are different types of vegetarian diets, and many, including teens, are turning to this.

Since vegetarian diet has no meat at all, people ask if this eating plan will work for them, especially the teens. Vegetarians are continuously growing in number, and their diet can be nutritionally adequate if one is educated about it. This diet must be carefully planned in order to get the most out of it.

Vegetarians might lack calcium, iron, protein, vitamin D and B12, and zinc in their food intake, but there are alternatives that can supplement these key nutrients. For calcium, which is very much needed by growing teens, milk and yogurt can supply this nutrient. For those vegetarians who don't eat dairy products, dried figs, green leafy vegetables, orange juice, soymilk, and tofu are excellent sources of calcium.

Iron, another nutrient much needed by the teenagers especially girls, can be acquired from sea vegetables dulse, nori, and wakame. Other choices would be broccoli, iron-fortified cereals, dried fruit, legumes, molasses, soybeans and tofu. Citrus fruits and juices can help for a better absorption of iron.

For vitamins B12 and D, supplements may be needed, although fortified cereals and soymilk can provide some. Sunshine can also give vitamin D and aid in the development of bones.

Protein can be found in eggs and dairy products. Protein consumption doesn't have to be complicated, like consuming a combination of red beans and rice. Beans, cereals, grains, nuts, soy products, and vegetables can supply all the protein that one needs.

By Faviano Torres

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Easy Vegetarian Recipes You Can Make with Your Kids!

At a certain age, children absolutely love being a big help in the kitchen. No matter what you are cooking, they want to help you with it. Instead of having them help you by setting the table, why not find easy vegetarian recipes that you can make together? It can be a great bonding experience with your child, and it will teach them some early, valuable lessons on cooking.

Ever had a quesadilla? If not, you should because they are absolutely delicious and are a really easy vegetarian recipe! What you will need for each quesadilla is two pieces of whole wheat tortilla bread, cheese, red and green peppers, desired herbs, sour cream, salsa, and a toaster oven. Lay down one piece of tortilla bread and let your child put whatever they want on it. Encourage them to make little designs using the peppers to make it more fun for them. If you have more than one child, each person can make one of these healthy and delicious snacks! After filling it with cheese and peppers, toast it in the oven until all the cheese has melted. Serve with sour cream and salsa and you're done!

Sandwiches are something else that are totally easy to make, even for kids! Sandwiches don't have to be complicated at all. Simply choose your desired sandwich ingredients like lettuce, cheese, herbs, tomatoes, cucumber, and so on. Put the ingredients on the bread, cut it in half and you have yourself an easy meal that your kids can help you with.

There are hundreds of easy vegetarian recipes out there that you can make with your kids. It teaches them valuable lessons about food, and can be a great bonding experience. Try out one of the recipes above, and you are sure to enjoy the entire process.

By Bill Hansen

About Author
Bill Hansen is a writer and researcher on easy vegetarian recipes. To receive your instant access to information on various vegetarian issues and receive a Vegetarian gift, in the next few minutes that could prove extremely valuable to you please visit http://www.aboutvegetarianrecipes.com.

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