* weight loss and improved health
* practicingHinduism, Taoism, the Bahá’í Faith, Buddhism, Jainism, and Sikhism
* ecological reasons since all modern farming practices use large quantities of fossil fuel and water resources and lead to emissions of harmful chemicals and gases
* dislike of meat
* a belief in animal rights, or a revulsion for inflicting pain or harm on other living creatures
* animal food safety issues including foot-and-mouth disease in sheep, mad cow disease in cows, PCBs in farmed salmon and high dioxin levels in animal products

Vegetarians are people who don’t consume meat, fish, and poultry. Vegetarians who forgo from eating or using animal products (milk, eggs, cheese, other dairy products, silk, leather, and wool) are called vegans. Some of the various reasons for being a vegetarian:

* weight loss and improved health
* practicingHinduism, Taoism, the Bahá’í Faith, Buddhism, Jainism, and Sikhism
* ecological reasons since all modern farming practices use large quantities of fossil fuel and water resources and lead to emissions of harmful chemicals and gases
* dislike of meat
* a belief in animal rights, or a revulsion for inflicting pain or harm on other living creatures
* animal food safety issues including foot-and-mouth disease in sheep, mad cow disease in cows, PCBs in farmed salmon and high dioxin levels in animal products

Types of vegetarianism

There are various types of vegetarianism. Here’s a list of types along with the food that the diet permits:

The Vegetarian Nutrition

Iron sources:

* mushrooms
* dried fruits
* dried beans
* tofu and tempeh
* baked potatoes
* spinach
* cashews
* cereals and instant oatmeal
* veggie “meats”

Protein sources:

* lentils
* beans
* seeds
* nuts
* peas
* tofu and tempeh
* whole grain bread
* potatoes
* corn

Calcium sources:

* turnip greens
* collard greens
* tofu
* kale
* broccoli
* fortified soymilk
* fortified orange juice

Vitamin B12 sources:

* eggs
* cereal
* soymilk
* tempeh

Some Issues About Vegetarianism

Is vegetarianism safe for children and teenagers?

The American Dietetic Association affirms that a vegetarian diet fills the needs of infants, children, and adolescents and foster normal growth. Weight should be placed on foods rich in iron, calcium, and zinc.

Aren’t vegetarians fragile and weak?

Olympic gold medallist, Edwin Moses and 6-time Ironman Triathlon winner, Dave Scott, just to name a few are vegetarians. Strong vegetarians from the animal kingdom include elephants, bulls, gorillas, and rhinos!

Is it hard to eat in a restaurant when you’re a vegetarian?

It’s in fact surprisingly simple. One can always order rice, beans, and tortillas at for example, a Mexican restaurant. Chinese restaurants have all kinds of rice, vegetable, and tofu fares. Italian diners serve veggie courses like ravioli, spaghetti, minestrone soup, and vegetable lasagna. Even a steak restaurant is sure to have baked potatoes, bread, and salads.

Fast food chains are especially helpful as well. Delis offer a range of vegetables and cheeses on a bun with mayo, mustard, or whatever you fancy. Burger joints are willing to leave the meat off the sandwich upon customer request. Numerous fast food venues now offer baked potatoes, salads, or meatless pita sandwiches. The popular pizza delivery companies have all sorts of appetizing vegetable toppings and will even leave the cheese off if you ask.

Who are the world’s vegetarians?

In the West, the status of vegetarianism progressively grew over the 20th century as a product of nutritional, ethical, and of late, environmental and economic affairs.

These days, Indian vegetarians, mainly Lacto-ovo vegetarians, are projected to make up more than 70% of the world’s vegetarians. They make up 20 to 30% of the population in India, while semioccasional meat-eaters make up another 30%. Most Asian countries had a primarily vegetarian diet until the past few decades, when mounting industrialization and westernization altered that.

Some famous vegetarians:

* Alicia Silverstone
* Bob Dylan
* Alyssa Milano
* Eddie Vedder
* Carrie Underwood
* H.G. Wells
* Chelsea Clinton
* Lenny Kravitz
* Henry David Thoreau
* Moby

Vitamin D

Vitamin D is required for the intestines to ingest dietary calcium. It can come from food but can also be developed by the skin upon exposure to sunlight. In the northern U.S., there is meager sunlight during the winter for sufficient vitamin D production by the skin. Hence, vitamin D deficiency is common among the elderly.

Vitamin D-rich foods:

* herring
* fortified milk
* salmon
* fish liver oils

An average multivitamin has 400 IU of vitamin D. The Food and Nutrition Board of the Institute of Medicine recommends this vitamin D intake:

* 200 IU daily for men and women 19-50 years old
* 400 IU daily for men and women 51-70 years old
* 600 IU daily for men and women 71 years and older

Folate and Folic Acid

Folate and folic acid are B vitamins critical in the synthesis of DNA in cells.

Folate-rich foods:

* green leafy vegetables such as spinach and asparagus
* fruits such as oranges and its juice
* garbanzo and lima beans
* lentils
* eggs
* meats
* cereals
* pasta
* bread

Because sufficient folate levels in the body is a decisive factor in early pregnancy (frequently before women are conscious that they are pregnant) to thwart neural tube birth defects, women in childbearing years are urged to take a supplement that has 400 micrograms of folic acid every day, before they become pregnant.

Vitamin E

Alpha-tocopherol is the most significant E vitamin in humans. Alpha-tocopherol insulates the LDL cholesterol in the blood and body cell membranes from oxidation by free radicals. It also slows down blood clotting.

* green leafy vegetables
* corn, olive, canola, safflower, and sunflower oil
* nuts
* carrots
* whole grains
* wheat germ
* margarines made from plant oils

But soy can also be unhealthy if it has heavily-processed ingredients (soy protein concentrate, soy protein isolate, texturized soy protein, hydrolyzed soy protein) or genetically-manipulated (non-organic).

Benefits of Soy

* High in protein—Conventional soy products such as tempeh, tofu, and soy milk are very high in protein.
* Helps prevent cancer of the breast, colon, prostate, and uterus (endometrium). It is assumed that the isoflavones from soy foods are the main factors involved in soy’s health benefits.
* Helps prevent heart disease by reducing total cholesterol, blood pressure, low-density lipoprotein cholesterol; and probably preventing plaque increase in the arteries (arteriosclerosis).
* Probiotics (friendly bacteria) from fermented soy products play a part in the health of the intestinal tract.

Soy Foods

Soy Milk – produced by soaking soybeans and grinding them with water. Of late, with numerous new uses for soy milk having been revealed, the acknowledgment of soy milk’s health benefits, and with enhanced flavor and texture, soy milk now has broad and growing acceptance.

Plain soy milk is very nutritive - high quality proteins, B-vitamins, and isoflavones. It is free of the milk sugar (lactose) and is a good option for people who are lactose intolerant.

A good number of the soy milk available in the market is flavored and prepared with extra vitamins and calcium. Best-selling flavors are chocolate and vanilla.

* Malted soy milk (Vitasoy)
* Mocha Soymilk (Delhaize)
* Soya Vanilla (So Good)

Soy Yogurt – produced by fermenting soymilk with friendly bacteria, mostly Lactobacillus bulgaricus and Streptococcus thermophilus. It’s not easy to find soy yogurt in supermarkets but you may get it in health food stores.

* Dairyless Soy Yogurt Apricot-Mango (Silk)
* Cultured Soy Yogurt Blackberry (Nancy’s)
* Farm O’Soy Soy Yogurt Chocolate (Stonyfield)

Tofu - or soya curd, is a soft cheese-like food produced by curdling soya milk with a coagulant. It is a somewhat bland tasting product that easily absorbs the flavors of other ingredients. There are three varieties of soya—firm, soft and silken tofu.

Firm tofu – dense, can be cubed and stir-fried, scrambled, grilled, smoked, pickled, barbecued baked, or served in soups. It is higher in fats, protein, and calcium than other kinds of tofu.

Soft tofu – more apt for recipes in which tofu needs to be mixed.
Silken tofu - has a creamy texture and is also used in blended dishes.

1. Firm Tofu (Mori-Nu)
2. Tofu Tzatziki (Food for Freedom)
3. Tofu Stripes (SoFine)

Miso – a rich, salty condiment used to add flavor to an assortment of foods. Miso is basically all made from koji mixed with either barley, rice, and/or soy beans. These are fermented and aged in wooden kegs. The light sweet miso is aged for only one to two months, while the dark miso may be aged for up to 2 years. Miso is available creamy white, cocoa-brown and red. The texture and taste of these variant are just as diverse.

Others
Desserts

* Praliné Dessert (Alpro)
* Vanilla Dessert (Soyamel)
* Cacao Dessert (Lima)

Smoothies

* Mango Pineapple (Alpro Soja)
* Peach & Apricot Smoothie (Sojasun)
* Soy & Fruit Tropical (Alpro)

Soy cheese

* Creamy Smooth Cheddar Slices (Tofutti)
* Gouda Soy Cheeze (Redwood)
* Soy Gouda (Yakso)

Ice cream

* Strawberry Ice Cream (D’Ice)
* Soy Ice Cream Bar (Valsoia)
* Vanilla Soy Ice Cream (Ijsboerke)

Soya cream

* Soy Topping Cream (Soyatoo!)
* Soya Coffee Creamer (Viana)

Soy protein bars

* Obsession Fudge Cookies Soy Protein Bar (Genisoy)
* Honey Meal Bar (Weight Care)

Soy Protein Shakes

* Vanilla Unsweetened Soy Protein Shake (Revival)
* Soy Protein Isolate (PharmaFood)

Soy Sauce

* Soy Sauce (Kikkoman)
* Soy Sauce (Tamari)

The four most important nutrients in fruits are vitamin C, fiber, phytonutrients or health-building substances and carotenoids (e.g. beta carotene).

These top ten fruits are high in vitamin C, carotenoids, fiber, folic acid, and calcium. They’re also widely available, safe and versatile.

1. Avocado
2. Papaya
3. Guava
4. Cantaloupe
5. Orange
6. Apricots (dried, unsulfured)
7. Mango
8. Strawberries (organic)
9. Kiwi
10. Grapefruit (pink or red)

Top Vitamin C Fruit Sources

Top Fiber-Rich Fruits

Allergies or sickness can cause the intestines to be more sensitive. Some fruits have sugars that are easily absorbed into the bloodstream, whereas the sugar in other fruits may ferment and cause gas to develop in the intestines.

Vegetables

Vegetables can be quite a versatile food that easily fits into any healthy diet. Whether served raw or cooked, as a main meal or side dish, veggies are nutritional powerhouses:

* packed with vitamins and minerals
* good source of fiber
* low in fat, sodium and calories
* no cholesterol
* have phytochemicals (that may help stop chronic diseases such as diabetes, heart disease, and some cancers)
* good sources of antioxidants

To get the nutritional benefits of veggies, try different types:

High in vitamin A

* carrots
* kale, collards
* leaf lettuce
* mustard greens
* pumpkin
* romaine lettuce
* spinach
* sweet potato
* winter squash (acorn, hubbard)

High in fiber or good source of fiber

* brussels sprouts
* carrots
* cooked beans and peas (kidney, navy, lima, and pinto beans, black-eyed peas, lentils)
* spinach

High in vitamin C

* broccoli
* brussels sprouts
* cabbage
* cauliflower
* chili peppers
* collards
* mustard greens
* bell peppers

Cruciferous (a vegetable of the mustard family) vegetables

* bok choy
* broccoli
* brussels sprouts
* cabbage
* cauliflower

Canola Oil

Canola is the market name for oil that is acquired from rapeseeds. It is also known as LEAR (Low Erucic Acid Rapeseed) oil.

* has the lowest level of saturated fat of any edible oil
* has one of the highest levels of heart-healthy monounsaturated fat
* contains a high level of omega-3 fatty acids that helps to reduce the risk of heart disease and brings down blood pressure.
* mildly flavored and reasonably priced
* a superb choice for frying, cooking or baking, or as an ingredient for salad dressings.

Coconut Oil

Coconut oil is extracted from dried coconut meat. It is extremely popular in India and Southeast Asia. In the U.S., its is most frequently used in commercially prepared products such as candies, cookies, whipped toppings, ice cream, and nondairy coffee creamers.

Though high in saturated fat (92%), some studies indicate that adding coconut oil to the diet may play a part in weight loss because it fills hunger and diminishes the appetite.

Corn Oil

Corn oil is produced from the germ of corn kernels. It is very high in polyunsaturated fat. One of the best oils for frying is refined corn oil because it has a high smoke point. Corn oil is often used in the production of margarine. Other common uses: salad dressings, frying, baking, and shortening production.

Vegetable Oil

Vegetable oil is typically made up of a highly refined mix of various oils such as corn, soybean, and sunflower or it may consist of only one kind of oil. Vegetable oil is a fine all-purpose oil for frying, sautéing, and baking.

Choosing Healthy Fats

Fats don’t have to be completely eliminated from one’s diet. Fats are also essential nutrients that the body needs to function well. It is a source of energy and utilized in cell membrane production. Still, it is important to pick the best kinds of fat and enjoy them in moderation.

Healthy fats include polyunsaturated and monounsaturated fats. These can actually lower the risk of heart disease by decreasing the total and low-density lipoprotein (LDL) cholesterol levels in the blood. Omega-3 fatty acids, a type of polyunsaturated fat may be particularly beneficial to the heart. Omega-3s seem to reduce the risk of coronary artery disease, protect against irregular heartbeats and help lower blood pressure levels.

1. olive
2. peanut
3. canola oils
4. avocados
5. most nuts

Polyunsaturated fat

1. vegetable oil
2. safflower oil
3. corn oil
4. sunflower oil
5. soy oil
6. cottonseed oil

Omega-3 fatty acids

1. salmon
2. mackerel
3. herring
4. flaxseeds
5. flax oil
6. walnuts

Although many people are conscious of their cholesterol levels, they can’t and don’t want to give up red or white meat entirely. They don’t have to. They just have to find healthier substitutes for greasy hamburgers.

To enjoy beef, pork, and lamb without damaging your cholesterol level, junk the ground kind, even the “lean” or “extra lean” ground meat. One cannot trim fat off ground meat like you can with pork or steak.

Today’s pork is much leaner than it used to be, having a standard 31 percent less fat and 10 percent less cholesterol than just 20 years ago. Today, beef is 27 percent leaner than 20 years ago. Forty percent of beef cuts have no external fat at all. Although beef, pork, and lamb have high saturated fat, about 30 percent of it comes from stearic acid, a kind of saturated fat that does not seem to have the similar heart-damaging effects of most saturated fat.

Though you do not have to scratch meat off the shopping list, you should regulate consumption to make room for other heart-healthy foods.

The Amazing Fish

A person should consume at least two portions of fish per week. Fish is loaded with protein and minerals such as iodine and selenium. Oily fish (herring, sardines, trout, mackerel, and salmon) is full of omega 3 fatty acids which helps prevent heart disease. Fish is also a good source of vitamins D and A. Omega 3 fatty acids are also vital for women who are pregnant or breastfeeding since they in the development of a baby’s nervous system.

Fish that are very low in fat include haddock, cod, whiting, and plaice. Others such as canned sardines, whitebait, salmon and pilchards are also fine sources of calcium and phosphorous. Nutritionists, however advise that adults consume no more than one portion of shark, marlin, and swordfish a week as these contain high levels of mercury.

Oily or fatty fish include:

* Trout
* Salmon
* Anchovies
* Herring
* Whitebait
* Mackerel
* Pilchards
* Sardines
* Tuna (fresh only)
* Swordfish
* Kipper
* Cacha
* Eel
* Hilsa
* Bloater
* Jack fish
* Carp
* Orange roughy
* Katla
* Sprats
* Pangas

White or non-oily fish include:

* Cod
* Plaice
* Haddock
* Skate
* Coley
* Whiting
* Lemon sole
* Rock Salmon/Dogfish
* Halibut
* Dover sole
* Flounder
* Catfish
* Kalabasu
* Ling
* Flying fish
* John Dory
* Hake
* Parrot fish
* Pollack
* Hoki
* Monkfish
* Red and grey mullet
* Red fish
* Pomfret
* Shark
* Tilapia
* Red Snapper
* Rohu
* Sea bass
* Sea bream
* Tinned tuna
* Marlin
* Turbot

or a healthier alternative, do not fry fish. Take it baked, poached or grilled. During meals, have some peas, baked beans, and bread roll on the side. Add your own salt so you won’t have too much.

Simple carbohydrates are those foods that have been processed and broken down prior to being put back together again in an artificial way such as to produce chocolate. Natural simple carbohydrates are the healthier carbs to include in the diet, particularly for those who are trying to lose weight.

Natural foods made up of mostly simple carbohydrates:

* Blackberries
* Apples
* Blackcurrants
* Cranberries
* Kiwi
* Cherry
* Grapefruit
* Melon
* Lemon
* Pear
* Peach
* Oranges
* Plum
* Raspberries
* Strawberries

Processed foods that have a large proportion of simple carbohydrates.

* Biscuits
* Jam
* Cakes
* Chocolate
* Table sugar
* Candy
* Fudge
* Gums
* Boiled sweets
* Toffee
* Licorice
* Honey
* Mint sweets
* Tinned fruits
* Soft drinks
* Pickle
* Chutney
* some puddings

Whole grains are foods prepared from the whole grain seed, typically called the kernel, which is made up of the bran, germ, and endosperm. If the kernel has been broken, crushed, or flaked, it must preserve just about the same relative proportions of bran, germ, and endosperm as the initial grain to be called whole grain

Whole grain products include oatmeal, brown rice, popcorn, whole wheat flour, sprouted grains and whole wheat bread. Whole-grain pasta is also available in some stores’ natural-food section.

Oatmeal

A product made by processing oats. In North America, oatmeal denotes any crushed oats, cut oats, or rolled oats included in recipes such as oatmeal cookies. The porridge prepared from this is also called oatmeal or oatmeal cereal. On the other hand, in other parts of the world, oatmeal means coarsely ground oats. There has been growing interest in oatmeal in recent years owing to its health benefits. Daily consumption of oatmeal lowers blood cholesterol.

Brown Rice

Brown rice is unmilled or partially milled rice, a type of whole grain. It has a slight nutty flavor, is chewier than white rice, becomes stale more quickly, but is far healthier. Any rice—sticky rice, long-grain rice, or short-grain rice, may be eaten as brown rice.

Popcorn

Popcorn, like all six kinds of corn, is a cereal grain and comes from a wild grass. Its scientific name is zea mays everta—the only kind of corn to actually pop. Popcorn is a favorite snack, be it both sweet and salty by fans around the globe. One reason for its popularity is its nutritional value. One cup of air-popped popcorn includes 31 calories, one gram of protein, six grams of carbohydrate, one gram of fiber and just a smidgen of fat. Americans chomp through more than 18 billion quarts of popped popcorn every year, which equals more or less 56 quarts per man, woman and child.

Whole wheat flour is made from the whole kernel, together with the germ and bran. Whole wheat flour thus has more fiber, more nutrients, and a more complex flavor compared to white flour. There are two classes of whole wheat flour. Pastry flour comes from low-gluten soft wheat, while bread flour, comes from hard wheat and has the firmness and elasticity that benefit bread.

Frozen vegetables are typically processed within hours of harvest. There is not much nutrient loss in the freezing so frozen vegetables keep their high vitamin and mineral content. Breads and breakfast cereals have vitamins and minerals included for extra nutrition. Processing can also make several nutrients more available. As in the processing of tomatoes into a tomato paste or sauce to boost the amount of lycopene (an antioxidant).

Myth: All food additives are synthetic.

Fact: Some of the best food additives are sugar, salt, and lemon juice.

Food additives come from many diverse sources, with fruits and vegetables are a frequent one. For example, thickening agents are frequently extracted from fruits, seeds, and seaweeds. Tartaric acid from fruits is used to make several foods more acidic. Some food additives are prepared from the fusion or biosyntheses from nature-identical products—ascorbic acid (fruits) and tocopherol (vegetable oils). Both are used to keep foods from turning rancid.

Myth: The additives and preservatives in processed foods are not required.

Fact: Food additives play a significant role in maintaining the freshness, taste, appearance, safety, and texture of foods.

Food additives are added for a specific purpose whether it is to guarantee food safety, to add dietary value or to enhance food quality. For instance, antioxidants stop fats and oils from turning rancid. Emulsifiers prevent peanut butter from breaking up into solid and liquid parts. Food additives keep bread mould-free.

There are national regulatory bodies charged with food safety in each country that pre-approve all food additives in processed foods.

Studies show that practically one-third of children aged 4-19 in the U.S. consume fast food every day. This has each kid packing on six extra pounds per year and increasing their risk of obesity. A study of 6,212 youngsters by Dr. David Ludwig (Director of the Children’s Hospital Boston’s obesity program) is alarming but not startling as billions of dollars are used up every year on fast food ads targeted at children. .

Fast-food fares offer more sugar, fat, and carbohydrates and fewer fruits and non-starchy vegetables than proper meals cooked at restaurants or at home. Another study assessed the dietary habits and physical activity of 3,301 black and white adults in the 18–30 age bracket. It included how often the subjects ate meals at places like Burger King, McDonald’s, Arby’s, Wendy’s, Kentucky Fried Chicken and Pizza Hut.

Persons who ate fast food more than twice a week put on an extra ten pounds and had a doubly bigger increase in insulin resistance than subjects who ate less than once a week at one of these fast food places. Since fast food is designed to encourage consumption of the highest number of calories in the least amount of time, this may confuse the mechanisms we have that control the appetite and intake of food.

Healthy Fast Food, Anyone?

For the health-conscious, a fast food restaurant is not the best place to get a healthy meal. But there are ways to make the most of the healthier choices (salads, grilled fares, juices, etc.) now offered by some fast food restaurants.

* Skip on add-ons like cheese, bacon bits and creamy salad dressings. Request for low calorie or fat free dressings, order them on the side, and use them in moderation.
* Get rid of the sour cream on the baked potato and the mayonnaise on the sandwich. Opt instead for the vegetables—extra onions, lettuce, tomato, and pickles.
* Rather than order fried or breaded meats, choose grilled. Fish and chicken burgers are also healthier choices. Take wheat bread over white.
* Junk the soda. Switch to water, juice, and milk.