Why become a vegetarian?
People choose to become vegetarian for many reasons, and in recent years, particularly in the West, there has been an great increase in people choosing a vegetarian diet. This is partly because modern farming methods with their chemical fertilizers, antibiotics, hormone stimulants, etc, all increase the toxicity of meat. And animal welfare supporters are not happy with the way animals are reared and prepared for the food trade. So people are deciding vegetarian cuisine is better for both the environment and their general health and wellbeing. But it is important for vegetarians to have a balanced diet that is rich in all the various minerals and vitamins needed for a healthy body,and the greatest danger for a vegetarian is to rely on a fare of mostly fruits and grains or to depend on canned or packet foods as the main source of protein. There are so many non-animal sources of protein that most vegetarians will have no problem getting sufficient protein.
Replacing meat from the diet can present quite a challenge for vegetarians and vegans. Since meat and animal products contain important nutrients, such as protein, calcium and B vitamins, vegetarians and vegans have to be aware of the nutritional replacements on offer. Vegan diets, which exclude diary products and eggs as well as meat, present a greater challenge, since vegans can have trouble getting the vitamin B12 they need. They must sometimes rely on vitamin supplements for the important missing nutrients. Many vegetarians and vegans enjoy high levels of health since they are more likely to pay closer attention to their dietary needs and they learn to recognize the signs of dietary deficiencies.
Getting the vegetarian and vegan food balance right
While getting sufficient protein is sometimes a concern for vegetarians, most Western diets contain more protein than is necessary to sustain life. Certainly vegetarians who eat dairy products get all the protein they need from these foods and soy based products and from beans, nuts, lentils and seeds. And vegans, who lean heavily on protein from nuts, seeds, lentils, soybeans, pinto beans, black beans, white beans, kidney beans, split peas and other alternative foods, can obtain sufficient protein. A cup of cooked beans, for instance, contains a similar amount of protein as small serving of meat.
While vegans may be more susceptible than vegetarians to nutritional deficiencies, particularly vitamin B12, since main sources of this are animal based, they can take a vitamin B12 supplement, or eat foods fortified with this important vitamin such as nutritional yeast and soy milk. And calcium, often deficient in non-dairy vegan diets, can be supplied by calcium fortified foods such as soy milks and cereals. Vitamin D, another mainly animal-based nutrient, needs to be accounted for in other foods.
Refined processed foods like sugar, white flour, margarine, canned, frozen and packet foods along with soft drinks, fast foods, stimulants and excessive carbohydrate diets contribute to the enormous medical costs that are a burden on society today. A vegetarian diet, and less refined foods in general, are a step in the right direction for healthy living, a less polluted environment and the humane treatment of animals. And since expensive forms of protein such as red or white meats are not required, vegetarian cuisine can can be quite economical and provide a low cost meal. However, the freshest vegetable ingredients, preferably organic, should be selected for meal preparation and these are often more expensive than ordinary fare. Try to find a good supplier who understands your requirements and shop more regularly so that your fruit and vegetables are as fresh as possible. Vegetable proteins purchased in dried form can last a while, but these need to be stored in a dry place away from sunlight.
