Eat Healthy Without Meat
Alex Fir

As concerns about healthy eating have grown, so has the interest
in vegetarianism. Numerous nutrition experts recommend eating
low on the food chain. In plain language this means eating more
grains, vegetables and fruits, and fewer meats, cheeses and
other animal based products.

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

Some people who consider themselves vegetarians still eat
poultry and seafood, while others avoid all animal flesh, even
fish and chicken. Most vegetarians still eat milk, dairy
products and eggs. In nutritional circles these people are
referred to as lacto-ovo vegetarians.

Vegans, on the other hand, avoid all animal products, including
eggs, milk and dairy products, and even fabrics like silk,
leather and wool. It is vegans who face the largest challenges
and risks when trying to follow a healthy diet. Most vegetarian
diets provide more than enough nutrition, as long as smart
dietary choices are made.

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

Choosing the foods that make up the bulk of a vegetarian diet is
very 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 that
tofu is relatively high in fat. The fat content of tofu dishes
is often comparable to that of dishes that are made with lean
cuts of meat. Those vegetarians following a low fat diet may
want to limit the amount of tofu based products they eat.

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

Many newly minted vegetarians worry that they will not be able
to get enough protein and iron without eating meat, but for most
vegetarians this is not a problem. Most diets today actually
contain too much protein, and there are many non animal derived
sources of protein for vegetarians to enjoy.

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

The only real area of concern when it comes to vegetarianism and
health is the B-complex vitamins, particularly vitamin B12.
Vitamin B12 is almost exclusively derived from animal based
sources, so vegans, who avoid all animal products, should take a
high quality vitamin B12 or B-complex vitamin supplement. It is
also important for vegans to discuss their diet and lifestyle
with their family physicians. As vegetarianism becomes more
widespread, the amount of information on the nutritional needs
of these two groups continues to grow.

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

About the author:

A lot of people eat foods that are generally deficient in the
vitamins and minerals. Visit Nutri
tional Supplements Center to learn why it is vital that you
take nutri
tional health supplements.

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The pH miracle diet attempts to control crowded different conditions in the body, including obesity, through the omission of acidifying foods and behaviors. One of the most surprising inclusions on the list, at least to Westerners, is milk. Dairy products, although a mainstay of the Western diet, are not included in the diets of most of the populations around the world. So what does the rest of the microcosm know that we dont? Dairy is not necessary for health; from a pH perspective, it is actually harmful to the body.

Many people believe that dairy and milk are essential for bone density and for overall health. However, dairy products have immense amounts of protein and fat, which are both acid forming elements. Cows milk and products made from cows milk end acid. Goat and sheep milk and cheeses, which have less fat and protein, produce less acid. The only dairy exception is clarified butter that is alkalizing due to the short chain fats within it.

In 2003, the Harvard School of Public Health released an alternative magnify to the FDA recommendations based on imbalances that the members saw in the original pyramid. Although intrinsic did not mention acid and alkaline foods specifically, the pyramid shows a predisposition toward alkaline foods. One of the most striking differences between the FDA pyramid and the Harvard pyramid is the inclusion of a dairy serving or calcium supplement 1 time daily. The FDA recommends 2 to 3 servings per day, in addition to dietary supplements.

Dr. Meir Stampfer, a professor in the departments of Epidemiology and Nutrition and the Chair of the Department of Epidemiology at the Harvard School of Public Health, points outer in an explanation of the Harvard pyramid that Americans should be eating less dairy products. The body needs calcium, but not at the levels present in the two to three servings recommended by the FDA. Calcium is necessary for normal bone development and maintenance; yet the average mature can get enough calcium from a supplement. The levels of calcium up-to-date in 2 to 3 servings of dairy per day can actually be harmful to health. Excess calcium intake may spread the gamble for certain cancers and there have been no links between massive amounts of calcium and osteoporosis prevention.

In addition, dairy is far from being a pure food. The dairy industry has worked hard to proliferate the image of cows milk being essential and harmless. Consider, however, that fifty years ago the average cow produces 2, 000 pounds of milk per year and today cows average 50, 000 pounds per bit. Drugs, antibiotics, hormones, specialized breeding and forced feeding all up milk production so dairy farmers can produce in flock quantities. All of these additives are part of the milk that people goodies regular.

A growing number of Americans, including those who follow the pH miracle diet, are eliminating dairy from their diet and having fantastic results. In recent studies, milk has been linked to intestinal colic, intestinal irritation, anemia and allergic reactions in infants and children. In children, the principal problems were allergy, ear and tonsil infection, asthma, colic and childhood diabetes. The studies showed that adults suffered from heart disease, arthritis, allergy and sinusitis as a result of conventionally produced milk.

Just a quick search on the dangers of dairy trust really open your optics about this safe food. Reading the research and seeing the acidic effects of milk and other dairy products make authentic clear why it is excluded on the pH miracle diet.

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