Happy Vegetarian Eating
How happy are you with your diet? Are you finding that you are eating less meat these days? If you are, you’re not alone. A surprising number of people are switching the way they eat to a more ‘vegetarian’ way of preparing foods. Even if you are not eating a vegetarian diet every meal of every day, eating less meat in your diet can have benefits for you and your family. Benefits like better health & lower grocery bills. Meat is typically more expensive than vegetables and grains. And Vegetables tend to have less fat producing qualities, so switching to a vegetarian diet could help you with a weight problem. You don’t have to quit eating meat ‘cold turkey’. Fixing a meal here and there without meat can ease the transition, especially for a die-hard meat eating family member. Although some may say that any diet that includes any form of animal products is not a true vegetarian diet, and that only those who never eat animal products of any kind are truly vegetarians, there are other that think that there are many different types or degrees of vegetarianism that include different types of animal products in small amounts. In addition to eating plant derived products such as vegetables, fruits, legumes and grains, the various types or degrees of vegetarianism follow a diet that contains the following:
Vegan - Adding no dairy, eggs or any other animal product including honey. Vegans may also restrain from the use of any animal products in a non-dietary form, such as leather, silk, wool and fur. Some go as far as to eliminate, as much as possible, all by-products like, rennet, gelatin, lanolin, beeswax and whey.
Semi-Vegetarians - Adding dairy, eggs, fish & sometimes poultry, but not any other kinds of meats. Since eggs, yogurt, cheese, and milk are favorites in a lot of households already, keeping them as a main stay in the transition makes it that much easier. Eating a meal that includes fish or poultry occasionally also helps to ease a change in diet.
Pesco-Vegetarian – Adding fish. It may seem odd to some of us to eat fish but not dairy or eggs, but to some it just another way to transition their diet to less meat. Or maybe it’s because of an allergy to eggs or lactose intolerance. In any case, fish can be a good source of HDL and Omega-3 fatty acids. But it is important to choose the right fish to get the benefits and not a fish that can potentially contain harmful toxins. Try to find fish that are wild caught and not farm raised. Northern Ocean or cold fresh water fish are usually the healthiest choice.
Lacto-Ovo-Vegetarian - Adding dairy and eggs. This is the most common type of vegetarian in the western world. Some Lacto-Ovo Vegetarians may avoid certain types of cheese that use rennet or gelatin because they are animal by-products, and may also only eat free-range eggs.
Lacto-Vegetarian – Adding dairy. Milk products from goats and cows that are organically raised are the favorites. As the progression to vegetarian eating happens, an enlightening occurs about the way that most animal products are produced. Animal farms don’t always feed the animals the best diet or they are kept them in a pen where they stand or lay in waste products. Products from free-range animals on organic farms are best.
Ovo-Vegetarian - Adding eggs. Once again the free-range, organic farm raised hens are the favorite source for eggs. Eggs can be used to create a number of menu items that take on the quality of a ‘meat’ meal for the transition.
A healthy diet that includes all essential vitamins and nutrients can be obtained eating only plant based foods, as practiced by the vegan dieter, by careful menu planning. A combination of grains, legumes, and vegetables can provide all of the essential amino acids, iron, and minerals that we need, along with exercise, to maintain a healthy, strong body. There are many places to research balanced vegetarian meal planning, along with great tasting recipes that will satisfy even the pickiest eaters.
Thanks for reading,
Shoofly
