Vegetarian Diet Tips and Recipes for a Healthy Life
Everybody does their bit to help the environment. Some recycle while others use reusable cups and bags. After all, every little helps. But, did you know that one of the best things you can do is adopt a vegetarian diet? In today’s blog, we’ll discuss how to have this eating lifestyle. Plus, some tips and recipes to keep you healthy.
What is a Vegetarian Diet?
Vegetarianism is the practise of not eat meat. Or, products which contain unfamiliar animal ingredients such as gelatine or rennet. Veganism is when someones omits all animals and their by-products.
Recorded as early as the 7th century BCE in India, vegetarianism is closely connected with the attitude of nonviolence towards animals. This was also adopted by Greeks and Egyptians. Often these philosophers believed in reincarnation.
Disappearing in Europe during the Christianisation of the Roman Empire, vegetarians reemerged during the renaissance. Eventually, the movement was wide spread in the 19th and 20th century with the founding of the Vegetarian Society in the UK in 1847. Later, in 1908 the International Vegetarian Union was formed.
There are many reasons why people become vegetarians. It can be related to:
- nutritional needs
- ethical values
- environmental and economic concerns
According to the American Dietetic Association: “appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases.”
So, what are these health benefits?
- Good for Heart Health. The intake of whole grains, legumes, and notes helps to lower cholesterol and overall risk of a heart attack.
- Reduces Cancer Risk. While only a slight edge, eating fruits and vegetables helps the body to fight back.
- Prevents Type 2 Diabetes. Following a healthy vegetable-based diet means eating foods that keep blood sugar levels steady. Additionally, these dieters have half the risk of developing the disease.
- Lowers Blood Pressure. Because plant foods tend to be lower in fat, sodium, and cholesterol they help to lower blood pressure.
- Decreases Asthma Symptoms. Certain animal foods produce an allergy of inflammation response. Removing these foods reduces the allergic response.
- Promotes Bone Health. Animal products could force calcium out of the body — its the chemical we need to make our bones stronger.
While certain minerals like vitamin B-12 or omega-3 fatty acids might be missing, pills can be taken to supplement them. What’s more, it’s important to note that this diet is only “healthy” when sufficient nutrients are eaten. Just living on fries and cake is not sufficient.
Vegetarian Tips and Recipes
Check out these ideas — perfect for newcomers!
- Make changes at your own pace. Start by having Meatless Monday or give one meat up at a time.
- Keep dishes you are familiar with. Recipes like vegetable soup or Margherita pizza are a great place to start! Then move onto making vegetable substitutes in your favourite food.
- Use meat substitutes! They are often full of extra nutrients and are a pretty tasty duplicate.
- Cook with recipes when you get started. The more used to the diet you are, the less you’ll rely on them.
Talking of recipes… Here are some you should try!