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The Health Benefits of A
Vegetarian Diet
Vegetarian or not, change the way you think about food, experiment
and try new "meat-free" dishes in your diet.
Studies have shown that vegetarians (following a well-balanced
low-fat high-fibre vegetarian diet) often have lower incidence of
coronary artery disease, hypertension, obesity and some
forms of cancer.
A vegetarian diet tends to be lower in total fat, and vegetarians tend
to eat proportionally more
polyunsaturated
fat to
saturated
fat compared with non-vegetarians. (Animal products are
the major sources of dietary saturated
fat).
Vegetarians avoid meat, poultry, game, fish and slaughterhouse
by-products such as gelatine and animal fats. The staples of the
vegetarian diet are fruits, vegetables, legumes, grains, seeds and
nuts. Most vegetarians eat dairy products and free-range eggs.
- Fruitarians: Avoid all animal products and processed
foods.
- Vegans: Avoid all animal products.
- Lacto-vegetarians: Eat dairy products but not eggs.
- Lacto-ovo-vegetarians: Eat both dairy products and eggs.
- Semi-vegetarians: Eat fish and/or chicken but no red
meat. They are not officially classed as vegetarians.
A vegetarian diet can be a very healthy option but it is important to
ensure it is well balanced. You could stuff your face with chips and
chocolate at every meal and be vegetarian but you wouldn’t be doing
your health much good.
Staples of a Vegetarian Diet
A balanced vegetarian diet should include:
- Grains and cereals: Wholegrain bread, brown rice,
wholewheat pasta, muesli.
- Legumes, nuts and seeds: Soya beans. kidney beans, split
peas, lentils, almonds, cashews, sesame seeds
- Fruit and vegetables: As much as you want - think
variety. Try new fruits and vegetables and include them in your
diet every day
- Dairy or soya products: Look out for fat free and reduced
calorie options for milk, yoghurts, cheeses.
A typical vegetarian diet closely matches expert dietary
recommendations for healthy eating, being low in saturated
fat and high in fibre, complex carbohydrates, and fresh fruit and
vegetables. As long as you eat a variety of foods you will be getting
all the nutrients you need.
Try A Little Vegetarianism
Abandon the idea that you have to eat meat every day and try a
couple of meat-free days each week. You don't have to be a vegetarian
to enjoy vegetarian dishes.
Supermarkets, restaurants and fast food outlets all are now
stocking a wide range of vegetarian options. Many
"meat-free" dishes still have the meaty consistency, and are
significantly lower in fat and calories than their counterparts. (Our
panel of tasters have often failed to spot the hidden vegetarian
option!)
Take a look at the Tried & Tasted panel's review of
vegetarian ready meals.
Further Information
- See Healthy Eating Basics
for guidelines on how to make sure your diet is balanced.
- WLR has a UK food database along with food
diary and tools to track calories and balance of nutrients.
- Visit the Vegetarian
Society's website for more information about eating a
healthy, balanced, vegetarian diet.
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