Healthy Diet vegetables
A meat-eating nutritionist offers a balanced take on vegan and vegetarian diets, Vitamin B12 and protein sources, and where a plant-based diet is okay for children.
February 8, 2010 at 8:52AM by Marion Nestle |
Are vegetarian diets ok?
I can't believe the number of times I have been asked that question but it has just come up again in the context of recent complaints about the health and environmental hazards of eating meat. So here, once again, is my nutrition academic's take on the nutritional implications of vegetarian diets.
Full disclosure: I eat meat. Humans are omnivores and I am one nutritionist who fully subscribes to basic, if banal, principles of healthful diets: variety, balance, and moderation. As I explain in my book, What to Eat, if you eat a variety of foods within and among groups meat, dairy, fruit, vegetables, and grains you don't have to worry about nutritional details. As long as calories are adequate and the foods are relatively unprocessed, the different kinds of foods complement each other's nutrient contents and provide everything that is needed in reasonable amounts and proportions.
With that said, it is not necessary to eat meat. Meat is not an essential nutrient. I can think of plenty of advantages to eating no meat, eating less meat, or eating meat produced in ways that are far better for the health of animals, people, and the planet.
Why anyone would question the benefits of eating vegetarian diets, or diets that are largely vegetarian is beyond me. People who eat vegetarian diets are usually healthier sometimes a lot healthier than people who eat meat.
But before getting into all this, there is the pesky problem of definition. What, exactly, is a vegetarian? As it happens, people who call themselves vegetarians eat many kinds of diets. The least restrictive vegetarians do not eat beef but occasionally eat pork or lamb. Next come the groups that eat no red meats, or restrict poultry, dairy, fish, or eggs. The most restrictive are vegans who eat no foods of animal origin at all.
Nutritional implications depend on the degree of restriction. The least restrictive diets, those that exclude meat but include fish, milk, or eggs, raise no nutritional issues whatsoever. People who eat such diets are likely to have a lower risk of heart disease and certain cancers than the average meat-eating American, and a risk of osteoporosis no higher.
Only the most restrictive vegetarian diets raise nutritional concerns. Vegans, who eat no foods of animal origin, need to do three things:
- Find an alternative source for vitamin B12 (supplements or fortified foods).
- Eat enough calories to maintain a good weight.
- Eat a variety of grains and beans to get enough protein.
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Vegetable sports2009-08-12 17:32:15 by raprude
We have found that extra [often large] squash of all kinds are very good footballs. Smaller ones, as well as tomatoes, cukes and many other vegetables, can be exellent companions to a baseball bat.One good swing and they totally disappear. Whoever invented golf probably grew radishess. Pumkins? Think bowling. Remember, diet and exercize go together in a healthy lifestyle.
Look up diabetes diets and see what2011-09-12 10:26:07 by bricke02
Those foods do to your sugar and then you will understand.
The body breaks down different types of foods at different rates. Carbohydrates (be it potato or table sugar) typically take from five minutes to three hours to digest
Learn about serving sizes. Carbohydrates are measured in grams. One serving of a carbohydrate is 15 grams. Since starchy vegetables are 15 grams for approximately 1/2 cup, they should be limited but still part of a healthy diet.