Vegetarianism It's estimated there are up to 7 million people in the UK who consider themselves to be vegetarian. Young women are three times more likely to be vegetarian than the national average, but an increasing number of older women and men are also following this diet.
In most cases, people who describe themselves as vegetarian exclude all types of meat from their diets. Demi-vegetarians, however, may eat a little meat and fish; people who eat fish but not meat are often referred to as pescetarians. On the other hand, some individuals follow much more rigorous diets, sometimes excluding many of the major food groups. The remaining groups all exclude meat and fish, and some other foods too: - *Lacto-ovo-vegetarians* eat dairy products and eggs and are the most common type of vegetarians. - *Lacto-vegetarians* eat dairy products but not eggs. - *Vegans* don't eat dairy products, eggs or any other animal products. - *Fruitarians* are similar to vegans, but usually avoid processed or cooked foods too. Their diet consists mainly of raw fruit, grains and nuts. - *Macrobiotic* diets are often followed for spiritual and philosophical reasons. The diet progresses through ten levels of restriction, not all of which are vegetarian. As you progress through the levels, animal products are gradually eliminated. The highest levels also eliminate fruit and vegetables, eventually reaching the level of a brown-rice-only diet. Vegetarians should try to follow the same healthy eating principles as meat eaters, choosing foods from each of the major food groups: high-protein sources, cereals and grains, dairy products (or soya substitutes), vegetables and fruits. Obviously, the more restricted the diet, the more difficult it becomes to ensure all the body's nutritional needs are met Extra care needs to be taken if young children are following a vegetarian diet to ensure they have enough energy and essential nutrients to grow and develop normally. If you're planning to bring up your baby as a vegetarian or vegan, you should discuss this with your doctor or health visitor as some vitamin supplements may be necessary. Dietary advice for vegetarians Deciding to become a vegetarian isn't just about not eating meat; it requires a careful consideration of your whole diet to ensure that nutrients usually provided by meat or dairy products are obtained from other foods. However, with careful thought vegetarian diets can be a very healthy option. *Protein.* Meat is an excellent source of high-quality protein.<http://www.bbc.co.uk/health/healthy_living/nutrition/basics_protein.shtml>Vegetarians must substitute meat with other protein-rich foods, such as pulses, cereals, dairy products and nuts. Pulses are also rich in soluble fibre, which has been shown to be protective against cardiovascular disease<http://www.bbc.co.uk/health/healthy_living/nutrition/dietary_cvd.shtml>(CVD). Soya protein is also an excellent substitute for meat and is available in a convenient and tasty form in many ready-made meals. A diet that includes at least 25g of soya per day has been associated with reductions in some forms of cancer and CVD. Quorn and tofu are other high-protein foods suitable for vegetarians. *Iron.* Non-meat eaters have to be careful about their iron levels, since the type of iron found in red meat is particularly well absorbed by the body. Other sources include fortified breakfast cereals, bread, pulses, green leafy vegetables and dried fruit. *Calcium.* Vegans need to check their intake of calcium. Soya milk is a good substitute for cow's milk and is widely available in supermarkets. White bread contains added calcium and some manufacturers now produce other foods that have been fortified with this mineral (check the label for details). *Zinc.* Meat and dairy products are rich sources of zinc, but serious nutritional deficiencies among most vegetarian groups are rare in Britain. It seems probable that the body is able to adjust to lower intakes of zinc. *Vitamin B12.* People who exclude all animal products from their diets may develop a deficiency of vitamin B12 and should take a dietary supplement, as this vitamin doesn't occur naturally in plant-based foods. -- ~--~---------~--~----~------------~-------~--~--- Connect your World with Us join Now - http://groups.yahoo.com/group/dimpill_gang/join Affiliated group from dimpill_gang for Only Adult Mails - http://groups.yahoo.com/group/fantazies/join Affiliated group from dimpill_gang for Only Health and Food Mails - http://groups.yahoo.com/group/Health_and_Gourmet/join -~----------~----~----~----~------~----~------~--~
