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There are many reasons why people decide to eliminate meat and animal products from their diet. Economically, people express the philosophical viewpoint that the consumption of meat is expensive, part of a conscious simple living strategy or just because of necessity. In the developing world, where large numbers of poor people might not be averse to eating meat, they are regularly forced to make do with vegetarian food, since meat can often be a luxury. Environmental vegetarians indicate that animal production, particularly by intensive agriculture is environmentally unsustainable. The primary environmental concerns with animal products are pollution and the use of resources such as fossil fuels, water, and land. Many religions also practice meatless diets. Hindu, Buddhism, Jainism, Judaism, Islam and Rastafarian religions all have certain aspects that pertain to vegetarian lifestyles. osteoporosis, dementias such as Alzheimer’s disease and other disorders. The Vegetarian Food Pyramid Focus on Certain Nutrients Protein- Build meals around protein sources that are naturally low in fat, such as beans, lentils, and rice. Don’t overload meals with high-fat cheeses to replace the meat. Sources: beans, nuts, nut butters, peas, and soy products (tofu, tempeh, veggie burgers). Lacto-ovo vegetarians have an upper hand in consuming protein because milk products and eggs are good sources of protein. Iron- Functions primarily as a carrier of oxygen in the blood. Iron stores often tend to be lower in vegetarians than non-vegetarians because absorption can sometimes be inhibited by other dietary constituents. Sources: iron-fortified breakfast cereals, spinach, kidney beans, blackeyed peas, lentils, turnip greens, molasses, whole wheat breads, peas, and some dried fruits. Why Be Meat-Free? The main reason for adapting to lifestyles that are free of animal products is ethics. Many people are against animal cruelty and will not support those who kill animals for consumption, fur, etc. Another reason for vegetarian diets is better overall health. The American Dietetic Association and Dietitians of Canada have stated that at all stages of life, a properly planned vegetarian diet is "healthful, nutritionally adequate, and provides health benefits in the prevention and treatment of certain diseases”. Vegetarian diets are lower in saturated fat, cholesterol, and animal protein. Subsequently, vegetarians tend to have lower BMIs, and less incidence of heart disease, hypertension, type 2 diabetes, renal disease, substitutes, 1-2 servings of nuts, and 3-6 tablespoons of oils. Eat sugars sparingly. The vegetarian food pyramid is not very different from the regular food pyramid. The only variance being the obvious; there is no meat, poultry or fish. Even though there is no animal protein source in the diet, it is still possible to meet all of the necessary nutrient requirements. The key is to consume a variety of foods and the right amount of foods to meet your calorie needs. You should consume, daily, 6-10 servings of grains, 2-4 servings of vegetables (specifically dark green leafy vegetables), 1-2 servings of fruits, 2-3 servings of protein foods, 3 servings of dairy or non-dairy Vitamin B12- Plants are not sources of vitamin B12. It is only found in animal products and some fortified foods. Sources: milk products, eggs, and foods that have been fortified with vitamin B12. These include breakfast cereals, soy-based beverages, veggie burgers, and nutritional yeast. Vegans are strongly recommended to take a vitamin B12 supplement. What does vegetarian mean? Vegetarian diets are becoming more and more popular in recent decades. But what constitutes as vegetarian? There are many different types of diets that claim to be “vegetarian”, but the general definition is, a diet that includes fruits, vegetables, cereal grains, nuts, and seeds, with or without dairy products or eggs. The following are subcategories of the vegetarian diet: Ovo vegetarian: includes eggs but not dairy products Lacto vegetarian: includes dairy products but not eggs Ovo-lacto vegetarian: includes animal/dairy products such as eggs, milk, and honey. Vegan: excludes all animal flesh and animal products, including milk, honey, and eggs, and may also exclude any products tested on animals, or any clothing from animals. Raw veganism: includes only fresh and uncooked fruit, nuts, seeds, and vegetables. Vegetables can only be cooked up to a certain temperature. Fruitarianism: permits only fruit, nuts, seeds, and other plant matter that can be gathered without harming the plant. Macrobiotic diets: consist mostly of whole grains and beans. How to Make Everyday Food Meat-Free pasta primavera or pasta with marinara or pesto sauce instead of meat, alfredo, or vodka sauce. veggie pizza; add as many veggies as possible. Get creative! vegetable lasagna; eggplant is most popular tofu-vegetable stir fry vegetable lo mein vegetable kabobs bean burritos or tacos; or tofu tacos Most restaurants can accommodate vegetarian modifications to menu items by substituting meatless sauces, omitting meat from stir-fries, etc. http://www.brown.edu/Student_Services/Health_Services/H ealth_Education/nutrition_&_eating_concerns/being_a_veget arian.phpvegetables or pasta in place of meat. http://www.health.harvard.edu/newsletters/Harvard_Womens _Health_Watch/2009/October/becoming-a-vegetarian Becoming Vegetarian: How to Lead a Healthy Lifestyle