Be Aware of your Food Requirements in your Diet

We believe that Vegetarians are people who don't eat meat. A healthy vegetarian diet consists primarily of plant-based foods, such as fruits, vegetables, whole grains, legumes, nuts and seeds. A vegetarian diet generally contains less fat and cholesterol, and typically includes more fiber. But did you know that there are different forms of vegetarianism.

Legumes

•Vegans eat only plant-based foods. They don't eat foods from animals, including meat, poultry, fish, milk, eggs and cheese.

•Lacto-vegetarians consume milk and milk products along with plant-based foods. They omit eggs as well as meat, fish and poultry.

•Lacto-ovo vegetarians eat eggs, milk and milk products such as cheese and yogurt, in addition to plant-based foods. They omit red meat, fish and poultry.

•Flexitarians (semi-vegetarians) primarily follow a plant-based diet but occasionally eat small amounts of meat.

The earliest records of vegetarianism, as a concept and practice, are found in people from ancient India and the ancient Greek civilization in Southern Italy and in Greece in the 6th century BC. In both instances the diet was closely connected with the idea of nonviolence towards animals (called ahimsa in India) and was promoted by religious groups and philosophers.



Majority of the people in India are vegetarians. Religious or other beliefs, Parental preferences, health issues, compassion towards animals are among the most common reasons for choosing to be a vegetarian. However, most of them do not fall in the category of Vegan simply because the Veganism philosophy endeavors not to use or consume animal products of any kind. This means that not only meat, fish and poultry but also animal based products like milk, curd, cheese, paneer, honey should be avoided. Even jellies, ice creams should be avoided as they contain gelatin which is derived from parts of an animal's body.



A vegan's diet consists of only plant based products like fruits, vegetables, legumes, pulses, grains (like rice, corn, wheat, etc). Scientists have found that a vegan is likely to have lower levels of saturated fat, cholesterol, and higher levels of carbohydrates, fiber, magnesium, potassium, folate, and antioxidants. Thus a vegan has lower death rates from heart disease, lower blood cholesterol levels, lower blood pressure, and lower rates of hypertension, type 2 diabetes and prostate and colon cancer.

However, many people in the medical fraternity have raised doubts about the availability of protein, calcium and vitamin B-12 in a vegan diet. A vegan is advised to eat a wide variety of legumes and pulses. Besides that, incorporating soy, tofu, leafy vegetables, and oats in the diet also provide protein and calcium. Vitamin B-12 can be sourced from fortified soy milk, and B-12 supplements.



So what does this mean for you? If you're already a vegetarian it means that you're in good company. If you are thinking of becoming one, just go for it.



If you're choosing a vegetarian diet, the most important thing you can do is to educate yourself. A vegetarian diet needs to be "appropriately planned." Simply dropping certain foods from your diet isn't the way to go if you're interested in maintaining good health, a high energy level, and strong muscles and bones