|
|
|
Cruise the links on the left and the article on below to learn more on this weight loss topic. Thanks for reading and let me know if you need more info on .
June will mark the official start of summer, and changing from a meat-based diet means light foods -- salads, fruit and cool foods -- foods that don't need a lot of cooking. Plant-based diets can help lower your risk for high cholesterol and high blood pressure. This summer, lighten up on the red meat and bring some color to your plate.
1. You don't need to eat meat to get enough protein. A well-balanced diet provides you with just about all the nutrition you need to maintain your good health: animal protein or vegetarian protein.
2. There are benefits to avoiding red meat. Some studies show that vegetarians are often healthier and have lower rates of obesity, coronary heart disease, hypertension, diabetes and even some forms of cancer. It may be because vegetarians usually consume much less saturated fat and trans fat, which contribute to high LDL cholesterol.
3. Many who eat animal-source protein consume more protein daily than they need or is good for them. The average person needs about 0.8 grams of protein per kilogram of body weight per day (for a 150-pound woman, that's about 55 grams of protein). Adolescents, infants and pregnant women need a bit more, but "normal" adults will easily meet their requirements, about an additional 0.5 grams per day, by eating a "normal" diet.
4. Meat is NOT your only source of protein. Good quality protein is found in all foods except for fruit and fat. Pork, fish, chicken and eggs all provide about seven grams of protein per ounce: good quality protein is found in grains, legumes and nuts as well.
5. Lacto-ovo vegetarians (including milk and eggs) enjoy dairy products including milk, cheese and yogurt -- good sources of protein and vitamin D, calcium and phosphorus.
6. Milk and milk products are "combination" foods, containing good sources of protein (about 8 grams per 8-ounce cup), carbohydrates (12 grams per 8-ounce cup) and, depending on the fat content, one to eight grams of fat. The best choices are low-fat and nonfat dairy, with the fewest grams of saturated fat.
If you have been looking for information on , you have found the right place. Please read on and also check out the links on this page for more on
We hope this page answers your questions on . Also check out the links on the left and drop me a line if you would like more information on
Information on is what brought you to this page and we hope you have found what you are looking for. Please check out the links on the left for more weight loss information and more on .
We hope this article answers your questions about . If you require more information on please try the links on the left and throughout this article.
7. If you're a strict vegan and don't eat any animal products, you don't necessarily need to "combine" sources of protein in one meal. As long as you eat a variety of grains and legumes daily, you'll get all the essential amino acids you need. Dried beans, peas and lentils (cooked) contain seven grams of protein and almost no fat per one-half cup serving -- and they're good sources of fiber. A one-half cup (4 ounces) serving of tofu, a one-quarter cup serving of tempeh or a one-cup serving of soymilk, all made from soybeans, provide 7 grams of protein and 5 grams of mainly unsaturated fat.
8. Nuts are good sources of protein. A 2-tablespoon serving of peanut butter is a good source of protein (7 grams).
9. Vegetarians get generous portions of fiber, vitamins, minerals and antioxidants in their diets, and they can easily enjoy meals out or at home, just by choosing wisely. Although vegans are fairly limited to restaurants serving soy foods, less strict vegetarians who eat eggs and/or fish can usually find something pleasing in most restaurants.
10. Vitamin B12 is the only vitamin that is not supplied by a varied plant-based diet. Vegans and strict vegetarians may enjoy a range of B12-fortified foods now available, including fortified breakfast cereals and fortified soymilk. A daily multivitamin is good insurance for maintaining good health.
Enjoy this quick, easy and delicious summer salad recipe. Lacto-ovo vegetarians can add low-fat cheddar cheese for more flavor; however, vegans should be happy with this nutritionally balanced entree-type salad.
Easy and Delicious Black Bean & Rice Salad
2 cups cooked brown rice -- cooked without added salt or fat, and cooled to room temperature
1 cup canned black beans (optional organic), drained
1 cup fresh tomato, chopped (about one large tomato)
2 oz. diced tofu
1 cup diced cucumber
1/4 cup diced onion
1/4 cup fresh parsley, chopped
1/4 cup low fat Italian dressing
1 Tbsp. fresh lime juice
Lettuce leaves
Combine rice, beans, tomato, cheese or tofu and parsley in large bowl. Toss with salad dressing and lime juice and serve on lettuce leaves.
Makes 4 servings. Nutritional values per serving: 290 calories, 4g fat, 14g protein, 12g fiber, 0mg cholesterol and 390mg sodium.
Did You Know?
BMI, or Body Mass Index, is a calculation that evaluates your weight compared to your height, and is used by health professionals to assess your risk for diseases associated with obesity. However, BMI isn't appropriate for people over 65, for pregnant women or for people with a muscular body, as they may weigh more and not be considered "overweight." That's why it's important to stay aware of your waist size as well as your weight. If your BMI is greater than 25, and your waist size is greater than 40 for men or 35 inches for women, you're at increased risk for type 2 diabetes, heart disease and hypertension.
eDiets Chief Nutritionist Susan L. Burke, M.S., R.D., L.D., CDE, is a registered and licensed dietitian and a certified diabetes educator who specializes in both general and diabetes-related weight management.
is a popular search term and we hope you have found what you are looking for on my site. Please navigate the links on the left and further up on this page to learn more about
| |
|
