Vegetarianism
Vegetarianism is a diet that excludes the flesh of animals. This includes red meat, birds, fish, and seafood. Vegetarianism includes animal products such eggs, honey, and all dairy products such as milk, cheese, yogurt, and butter.
It is important to understand that one can be a health conscious or a junk food vegetarian. Twinkies, Oreos, and french fries are vegetarian but anyone who consumes them as a staple food will not experience a high level of health. There are three principles to eating healthy. The first is that it is ideal to consume "whole foods". Consuming whole foods means eating foods with the least amount of processing. Eating an apple is better than drinking apple juice and brown rice is better than white rice. The second principle is that fruits and vegetables are the original health food and should make up the bulk of your diet. Harvard Medical School recommends up to 13 servings of them every single day (1). The third principle is that the total percentage of calories coming from fat are best kept below 20%. Every cell in the human body runs on carbohydrates in the form of glucose; while the brain runs on glucose almost exclusively (2). This is why it is important to limit fat and consume enough whole food carbohydrates.
Some people crave the taste and texture of meat when they go vegetarian. There are several companies that make mock, or faux, meats such as Gardein, Beyond Meat, and Quorn (3, 4, 5). These companies produce vegetarian and vegan versions of ground beef, chicken, meatballs, and more. While it is not recommended to eat a lot of processed foods it is okay to eat them occasionally during your transition. Many people enjoy dining at restaurants and in this day and age every restaurant has vegetarian options. Pizzerias can make vegetarian pizzas. Mexican restaurants offer chips and salsa, guacamole, veggie fajitas, cheese quesadillas, and veggie burritos. Middle Eastern restaurants will serve you hummus, baba ganouj, lentils and rice, and a vast array of delicious salads, all of which are vegetarian. Indian restaurants are known for vegetarian items including lentils, potatoes and peas, and okra. Thai restaurants feature delicious savory curries and stir fry dishes, all of which can be meat free. There are also several vegetarian sushi options available at Japanese restaurants. Even a steakhouse has potatoes, salads, and side veggies. You do not have to stay home feeling lonely while your family and friends enjoy a restaurant meal.
If you aren't the type to eat out there is a plethora of vegetarian cookbooks on the market. There are more options than you realize when you peruse your local bookstore's selection. There are vegetarian cookbooks for traditional American cuisine, Thai, Lebanese, Caribbean, Mexican, Cuban, Italian, Indian, and many many more.
A sample of popular vegetables would include potatoes and sweet potatoes, tomatoes, corn, rice, wheat, quinoa, broccoli, cauliflower, asparagus, artichokes, beans, celery, onions, garlic, leeks, cabbage, mushrooms, lettuce, kale, collard greens, pumpkin, acorn squash, butternut squash, spaghetti squash, yellow squash, zucchini, okra, turnips, radishes, eggplant, spinach, carrots, peas, sprouts, and several herbs. A sample of popular fruits would include apples, pears, bananas, mangos, watermelon, honeydew, cantaloupe, papaya, blackberries, blueberries, raspberries, grapes, cherries, figs, kiwi, oranges, peaches, plums, pineapple, pomegranates, dates, and strawberries.
As you can see, vegetarianism is not such a restrictive diet when you take into account the rainbow of fruits and vegetables offered at the grocery store and local farmer's markets. Add to that the several dining options and mock meats and you never have to feel deprived. If you are not the most creative person in the kitchen then it would be a good idea to buy a vegetarian cookbook or two and experiment with new recipes and flavors. You will find the dishes that you like the best and will feel satisfied and satiated after mealtime.
One last reminder is to stay hydrated. 75% of Americans are dehydrated on a daily basis (6). Proper hydration is essential to good health so don't let this often overlooked aspect bring down your level of health. Drink water before meals and if you are thirsty, don't reach for a soft drink. Water will quench your thirst and provide the hydration that your body desperately needs for optimal functioning.
1) http://www.hsph.harvard.edu/nutritionsource/vegetables-full-story/
2) http://www.ncbi.nlm.nih.gov/books/NBK22436/
3) http://gardein.com/
4) http://beyondmeat.com/
5) http://www.quorn.us/
6) http://www.medicaldaily.com/75-americans-may-suffer-chronic-dehydration-according-doctors-247393
It is important to understand that one can be a health conscious or a junk food vegetarian. Twinkies, Oreos, and french fries are vegetarian but anyone who consumes them as a staple food will not experience a high level of health. There are three principles to eating healthy. The first is that it is ideal to consume "whole foods". Consuming whole foods means eating foods with the least amount of processing. Eating an apple is better than drinking apple juice and brown rice is better than white rice. The second principle is that fruits and vegetables are the original health food and should make up the bulk of your diet. Harvard Medical School recommends up to 13 servings of them every single day (1). The third principle is that the total percentage of calories coming from fat are best kept below 20%. Every cell in the human body runs on carbohydrates in the form of glucose; while the brain runs on glucose almost exclusively (2). This is why it is important to limit fat and consume enough whole food carbohydrates.
Some people crave the taste and texture of meat when they go vegetarian. There are several companies that make mock, or faux, meats such as Gardein, Beyond Meat, and Quorn (3, 4, 5). These companies produce vegetarian and vegan versions of ground beef, chicken, meatballs, and more. While it is not recommended to eat a lot of processed foods it is okay to eat them occasionally during your transition. Many people enjoy dining at restaurants and in this day and age every restaurant has vegetarian options. Pizzerias can make vegetarian pizzas. Mexican restaurants offer chips and salsa, guacamole, veggie fajitas, cheese quesadillas, and veggie burritos. Middle Eastern restaurants will serve you hummus, baba ganouj, lentils and rice, and a vast array of delicious salads, all of which are vegetarian. Indian restaurants are known for vegetarian items including lentils, potatoes and peas, and okra. Thai restaurants feature delicious savory curries and stir fry dishes, all of which can be meat free. There are also several vegetarian sushi options available at Japanese restaurants. Even a steakhouse has potatoes, salads, and side veggies. You do not have to stay home feeling lonely while your family and friends enjoy a restaurant meal.
If you aren't the type to eat out there is a plethora of vegetarian cookbooks on the market. There are more options than you realize when you peruse your local bookstore's selection. There are vegetarian cookbooks for traditional American cuisine, Thai, Lebanese, Caribbean, Mexican, Cuban, Italian, Indian, and many many more.
A sample of popular vegetables would include potatoes and sweet potatoes, tomatoes, corn, rice, wheat, quinoa, broccoli, cauliflower, asparagus, artichokes, beans, celery, onions, garlic, leeks, cabbage, mushrooms, lettuce, kale, collard greens, pumpkin, acorn squash, butternut squash, spaghetti squash, yellow squash, zucchini, okra, turnips, radishes, eggplant, spinach, carrots, peas, sprouts, and several herbs. A sample of popular fruits would include apples, pears, bananas, mangos, watermelon, honeydew, cantaloupe, papaya, blackberries, blueberries, raspberries, grapes, cherries, figs, kiwi, oranges, peaches, plums, pineapple, pomegranates, dates, and strawberries.
As you can see, vegetarianism is not such a restrictive diet when you take into account the rainbow of fruits and vegetables offered at the grocery store and local farmer's markets. Add to that the several dining options and mock meats and you never have to feel deprived. If you are not the most creative person in the kitchen then it would be a good idea to buy a vegetarian cookbook or two and experiment with new recipes and flavors. You will find the dishes that you like the best and will feel satisfied and satiated after mealtime.
One last reminder is to stay hydrated. 75% of Americans are dehydrated on a daily basis (6). Proper hydration is essential to good health so don't let this often overlooked aspect bring down your level of health. Drink water before meals and if you are thirsty, don't reach for a soft drink. Water will quench your thirst and provide the hydration that your body desperately needs for optimal functioning.
1) http://www.hsph.harvard.edu/nutritionsource/vegetables-full-story/
2) http://www.ncbi.nlm.nih.gov/books/NBK22436/
3) http://gardein.com/
4) http://beyondmeat.com/
5) http://www.quorn.us/
6) http://www.medicaldaily.com/75-americans-may-suffer-chronic-dehydration-according-doctors-247393
