What if you could wave a magic wand to feel healthier, get slimmer and reduce your risk of dying from heart disease, while also lowering your chances of developing diabetes, cancer and other ailments \u2013 from diverticulitis to dementia?<\/p>\n
A no-brainer, right?<\/p>\n
Six to eight million people think so. That\u2019s how many Americans have adopted vegetarian eating.<\/p>\n
\u201cVegetarian diets \u2013 which contain no beef, pork, poultry, fish or shellfish \u2013 are naturally low in saturated fat, high in fiber, and packed with essential nutrients, vitamins, minerals and cancer-fighting compounds,\u201d says Neal Barnard, M.D., adjunct professor of medicine at George Washington University and president and founder of the Physicians Committee for Responsible Medicine, a nutrition advocacy organization that promotes vegetarian eating.<\/p>\n
Still not convinced? Vegetarians tend to be slimmer than meat-eaters, according to a 2005 Tufts University study of 55,459 women.<\/p>\n
While 40% of the non-vegetarians were overweight or obese, only 25% of the lacto-vegetarians (who eat no meat, poultry, fish or eggs) were overweight.<\/p>\n
Improved health isn\u2019t the only bonus of a vegetarian diet.<\/p>\n
\u201cBeing vegetarian makes me feel good about myself,\u201d says Jay Lavine, M.D., who authors The Nutrition MD website, a source for information on what he calls “the optimal diet.”<\/p>\n
\u201cEating has become a spiritual experience and constant reminder that I\u2019m serving a higher purpose,\u201d he says. \u201cThe result is a long-lasting inner happiness, as opposed to a transient pleasure.\u201d<\/p>\n
After a lifetime of believing a meal isn\u2019t complete without meat, doubts are understandable. Read on for information about vegetarian diets from registered dietitians and chefs, along with tips for making the transition.<\/p>\n
Myth #1: I won\u2019t get enough protein.
The truth: It\u2019s easy to be a vegetarian and get the protein you need.<\/p>\n
Your body needs 0.8 grams of protein per kilogram of body weight, according to the latest Recommended Dietary Allowance (RDA). That translates to 0.36 grams of protein per pound.<\/p>\n
\u201cSo, if you weigh 140 pounds, you need about 50 grams of protein [a day],\u201d says Susan Levin, R.D., director of Nutrition Education for the Physicians Committee for Responsible Medicine.<\/p>\n
That\u2019s easy on a vegetarian diet. Enjoy a bagel smeared with peanut butter for breakfast (4 grams for 1 tablespoon of peanut butter and 10 grams for the bagel); veggie burger for lunch, between 2 slices of whole-wheat bread (depending on the brand, can be 13 grams, plus 4 grams for the bread); and an afternoon snack of a cup of yogurt (14 grams) and a handful of almonds (8 grams in a 1\/4 cup).<\/p>\n
You\u2019ve already met your daily protein requirement, and it\u2019s not even dinnertime.<\/p>\n
\u201cIf you consume enough calories, you\u2019ll get enough protein,\u201d Levin adds. \u201cMost Americans get twice the recommended amount.\u201d<\/p>\n
Even some vegetables are high in protein.<\/p>\n
For example, \u201cbroccoli gets one-third of its calories from protein,\u201d Levin says. When cooked, it weighs in at 4 grams of protein per cup.<\/p>\n
Legumes (beans, peas, lentils) are another good protein source.<\/p>\n
\u201cIf you eat a cup of beans a day, along with whole grains, vegetables, nuts and seeds, you\u2019ll get enough protein,\u201d says Jill Nussinow, R.D., chef\/instructor and registered dietitian at Santa Rosa Junior College in California, and author of a cookbook called The Veggie Queen: Vegetables Get the Royal Treatment (Vegetarian Connection Press).<\/p>\n
Like rice? You\u2019ll love protein-packed quinoa.<\/p>\n
Pronounced KEEN-wah, the South American seed is extremely easy to prepare, says Jeff Stanford, owner of Ravens, a fine-dining vegetarian restaurant on the Mendocino, Calif.<\/p>\n
\u201cJust put washed seeds into water and boil for 15 minutes. Drain and serve,” Stanford says.<\/p>\n
\u201cQuinoa risotto with grilled spring vegetables is beautiful and delicious.\u201d<\/p>\n
To see how your favorite foods stack up, the protein content of many foods is listed here.<\/p>\n
Myth #2: Vegetarian diets make you fat.
The truth: If you load up on cheese, junk food and white carbs (pizza, pasta, white bread), you may gain weight.<\/p>\n
\u201cBeing a ‘pizzatarian’ or ‘carbotarian’ won\u2019t do anyone good,\u201d Nussinow says. \u201cCheese, dairy and eggs are high in fat, saturated fat and cholesterol.\u201d<\/p>\n
That\u2019s because white carbs \u2013 as opposed to whole grains that are full of healthful fiber and nutrients \u2013 are full of empty calories and lead to weight gain, says the Harvard School of Public Health.<\/p>\n
\u201cOreos are vegan, but that doesn’t mean they\u2019re good for you,\u201d says Alexandra Caspero, R.D., campus dietitian for University of the Pacific and owner of Delicious Knowledge in Stockton, Calif., a nutritional counseling service.<\/p>\n
\u201cVegetarians who turn to chips, candy and cupcakes may gain weight,\u201d she says. \u201cOr if you eat a lot of cheese \u2013 cheese enchiladas, quesadillas, cheese sandwiches \u2013 you will also increase the amount of saturated fat and calories in your diet.”<\/p>\n
Myth #3: Vegetarians have to compensate with vitamins and other supplements.
The truth: Strict vegans, people who eschew all meat, fish, eggs and dairy, need to ensure they get ample vitamin B12 and omega-3.<\/p>\n
Vegetarians are more likely to have too-low concentrations of vitamin B12 \u2013 found in highest levels in fish and meat \u2013 and omega-3 fatty acids (fish oil), according to a new (February 2011) review by Zhejiang University in China, published in the Journal of Agricultural and Food Chemistry.<\/p>\n
But vitamin B12 also can be found in fortified non-dairy milks, energy bars and breakfast cereals. You can also take supplements, but first consult your doctor before taking this or any other supplement.<\/p>\n
For vegetarians who want to avoid fish oil capsules, omega-3 is found in ground flaxseeds, walnuts, canola oil and soy, as well as in vegan supplements.<\/p>\n
Fortified nutritional yeast is a complete protein and a great way to sneak vitamin B12 in your daily diet. (Tasty tip: Try sprinkling it on popcorn.)<\/p>\n
\u201cI used to use it as a substitute for Parmesan cheese,\u201d Levin says. \u201cBut now I add it to most of my foods because it tastes delicious and provides a B-vitamin boost.\u201d<\/p>\n
Myth #4: Vegetarians don\u2019t get enough iron.
The truth: Vegetarians are no more likely to have iron deficiencies than non-vegetarians.<\/p>\n
While vegetarians tend to have lower iron stores than meat-eaters, the \u201cincidence of iron-deficiency anemia among vegetarians is similar to that of non-vegetarians,\u201d according to the American Dietetic Association (ADA).<\/p>\n
\u201cBut the form of iron found in plants is not as well absorbed [by the body] as that found in meat,\u201d Lavine says.<\/p>\n
That\u2019s why the ADA suggests that vegetarians try to get 1.8 times more iron than people who eat meat.<\/p>\n
Foods high in iron include dried fruit, beans and peas, lentils, enriched cereals, whole grains, baked potatoes (with the skin) and dark leafy vegetables, says the Mayo Clinic.<\/p>\n
An easy way to ward off anemia: Cook with a cast iron skillet. It increases foods\u2019 iron content.<\/p>\n
Also, eat fruits and vegetables with vitamin C, such as strawberries and citrus.<\/p>\n
\u201cWhen eaten with iron-rich plant foods, they enhance absorption,\u201d Lavine says.<\/p>\n
But \u201ciron is not a major concern to most people, and pregnant women, who have high iron needs, can always take a supplement,\u201d he says.<\/p>\n
Myth #5: Preparing vegetarian meals is complicated and labor-intensive.
The truth: Many of your favorite quick dishes can be easily modified and made meatless.<\/p>\n
\u201cJust eat what you\u2019re used to,\u201d Nussinow says. For example, \u201cif you eat chili, switch to vegetarian chili.\u201d<\/p>\n
Besides, \u201ca lot of foods you already eat are vegetarian: hummus, guacamole \u2013 even pizza, if you get rid of the fatty pepperoni and top with lots of vegetables,\u201d she says.<\/p>\n
Of course, veggie burgers and other meat substitutes (chickenless nuggets, tofu-turkey, and so forth) are an option.<\/p>\n
But don\u2019t rely on fake meats, because they\u2019re very processed, full of preservatives and sodium, warns Nussinow.<\/p>\n
If you\u2019re craving a burger, \u201ctry a large Portobello mushroom,\u201d Stanford says. \u201cJust brush with oil and balsamic vinegar; then grill or broil.”<\/p>\n
More simple and nutritious meat substitutes:<\/p>\n
\u201cInstead of tuna, mash garbanzo beans and mix with tuna salad ingredients for a sandwich filling. Swap black beans for ground beef in tacos. And tempeh (made from fermented soybeans), seitan (a high-protein meat substitute pronounced SAY-tan, made from wheat gluten) and tofu can be placed anywhere meat is used,\u201d Caspero says.<\/p>\n<\/div>\n<\/p>\n
Originally posted here: <\/p>\n","protected":false},"excerpt":{"rendered":"
Want to give up meat, but worry that you\u2019ll miss out on flavor and important nutrients? Fear that you\u2019ll end up gorging on carbs and getting fat? <\/p>\n","protected":false},"author":0,"featured_media":432497,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[13],"tags":[],"class_list":{"0":"post-432496","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-sports"},"yoast_head":"\n