Published: 03/08/2009 - Updated: 08/13/2019
Author: Dra. Loredana Lunadei
If you are switching to a vegetarian diet by health benefits, you'll be glad to know that there is another great additional advantage in the vegetarian food as delicious and fun to explore new foods. A vegetarian meal may be as familiar such as spaghetti with marinara sauce, as comforting as a bowl of carrot soup rich and creamy, or as exotic as the Caribbean with black beans marinated tomatoes in the recipe section.
Switching to a vegetarian diet is easier than you might think. The Most people, whether vegetarian or meat-eaters, typically use a narrower range of recipes, the average family eats only eight or nine different dinners repeatedly. You can apply a Simple three-step method to start with nine menus vegetarian dinners that you enjoy and can prepare easily.
Firstly, think of three vegetarian meals that you like. The most common are Chinese-style fried vegetables, soup vegetables, pasta or spring. Second, think of three recipes that you prepare regularly that can be adapted with easily to a vegetarian menu. For example, a favorite chili recipe can be made with the same ingredients, just substitute the meat for beans or textured vegetable protein. Prepare bean burritos (using canned vegetarian refried beans) instead of beef burritos. Many soups, stews and casseroles can be converted into vegetarian dishes with few simple changes. Finally, some reviewed cookbooks vegetarian of the library and experiment with recipes during a week or so, until you find three that are delicious and easy to prepare. Thus, with minimal changes to your menus, have nine vegetarian dinners.
After that, start with a vegetarian option for breakfast and lunch is easy. Try the muffins with jam, cholesterol-free toast or cereal for breakfast. The Sandwiches with hummus or creams such as pâté of white beans, with lemon and garlic, pasta salads , or even the leftovers from dinner make good
Tips for Switching to a vegetarian diet
• The foods save cooking time. The natural food stores offer a wide range of instant soups and prepared dishes. Regular supermarkets also carry many food vegetarian style. Many canned soups, like minestrone, soup black bean, or vegetable, are vegetarian. Rice mixes tastes like curried rice or Rice-a-Roni, can become an entry with a can of beans. Or try the vegetarian baked beans, beans refried, sloppy joe sauce and spaghetti sauce without meat.
• Ask for it! Even restaurants that do not offer vegetarian entrants can usually whip up a dish of pasta or vegetables if you ask. If you attend a celebration with food, talk to the bartender before they serve you and ask you remove the chicken breast from your plate and add a baked potato over. The airlines offer vegetarian meals if requested in advance, ask your agent trips that you reserve one for you, or call the reservation airline.
• Direct your next pizza without cheese but with a herbal ingredients.
• Find vegetarian cookbooks in your local library or bookstore and have fun experimenting with new foods and recipes.
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• The best options for finding vegetarian food when eating out home are Italian, Chinese, Mexicans or Indians Restaurants as offer a wide variety of dishes vegetarians.
• The Soy Protein Textured or texturized vegetable (TVP) has a texture like ground beef, and is wonderful in tacos, chili and sloppy joes. Look for it in stores.
• Summer barbecues are healthy and fun without dogs and burgers. Or, for a real change, you can grill slices thick marinated vegetables like eggplant, zucchini or tomatoes.
• Visit ethnic shops to find vegetarian food. Grocery stores in the Middle East offer stuffed vine leaves, falafel and eggplant. Italian markets are a great place to find good homemade breads, sun-dried tomatoes and pasta cool. Indian and Asian markets also offer many specialty vegetarian dishes.
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• Simplest dishes are often the most satisfying. A Rice, gently seasoned with herbs and lemon a handful of sunflower seeds or chopped nuts, is a dish perfect.
• Add variety to your diet, easily prepared foods are interesting in new ways . Cook rice in a mixture of water and apple juice. Toss broccoli with raisins, sprinkle sunflower seeds or chopped almonds on vegetables. Simmer carrots, turnips, parsnips or cabbage in orange juice.
• When traveling, pack plenty of vegetarian snacks as instant soups, fresh fruit, raw vegetables, granola bars, and cereals and oatmeal cookies made at home. Fill a cooler with sandwiches and individual containers of juice and soymilk.
In the past, it was thought that it was not possible to eat too much protein. A early 1900s, it was the Americans who ate more than 100 grams of protein per day. Even in the 1950s, they encouraged people to be worried about their health to strengthen their protein. At present, some fad diet books encourage high-protein for weight loss, though Americans tend to eat twice the protein ration required. And while individuals following such diets achieve a successful short-term weight loss, often are not aware of health risks associated with a diet rich in protein. The Excess protein has been associated with osteoporosis, tenal calculi in the urinary tract and certain types of cancer .
The Building Blocks of Life
People build the proteins of their bodies from amino acids, which in turn come from the proteins they eat. A diet variety of beans, lentils, grains and vegetables contains all the amino acids key. It was once thought to be eating together several plant foods to get their full protein value, but Current research suggests that it is not. Many authorities in the field of nutrition, including the American Dietetic Association believed that protein needs may be easily met by consuming a wide variety of sources of amino acids throughout the day. Also, eating enough calories is essential for optimum exploitation of the protein by the organism.
The Problem of Too Much Protein
The average American diet contains meat and dairy products. As a result, is too high in protein. This can lead to a series of problems important health:
• Renal Disease : When people eat too much protein, they more nitrogen than they need. This strains on the kidneys which must expel the extra nitrogen through urine. For people with kidney problems are advised a diet low in protein. This allowance reduces excessive levels of nitrogen, and can also help prevent kidney disease.
• Cancer: Although fat is the dietary substance most often considered responsible for increased cancer risk, protein also plays a role. Populations who eat meat regularly are at risk for colon cancer, and researchers believe that the fat, protein, natural carcinogens, and the absence of fiber of the meat. In 1982, the National Research Council (National Research) noted a link between cancer and protein.
• Osteoporosis and Kidney Stones: It is known that diets rich in protein, especially animal protein, causing excretion of calcium through urine than normal and increase the risk of osteoporosis. People with low protein diets have lower rates of osteoporosis and hip fractures.
Calcium excretion increases the risk of kidney stones. British researchers discovered that adding a few ounces of fish (about 34 grams of protein) to a normal diet, the risk of stone formation in increased the urinary tract by up to 250 percent.
It was long thought that athletes needed much more protein than other people. The truth is that athletes need only slightly more than protein, which is easily obtained in the larger servings require athletes to meet their higher caloric requirements. The Vegetarian diets are great for athletes.
Consuming a diet that contains enough protein, but not excessive, simply replace animal products with grains, vegetables, legumes (peas, beans, lentils) and fruits. While consuming a variety of plant foods in sufficient quantity to maintain body weight, body gets enough protein.
What about milk?
• Iron deficiency : The milk is very low in iron. To achieve the recommended daily allowance in the United States, 15 mg iron, a baby should drink more than 31 quarts of milk every day. Milk also causes loss of blood through the intestinal tract, reducing the body's iron reserves.
• Diabetes: Of 142 diabetic children surveyed in a recent study, 100 percent had high levels of an antibody to a protein from cow's milk. It is believed that these antibodies destroy insulin-producing cells of the pancreas.
• Calcium: Green leafy vegetables like kale constitute a source of calcium as good or better than milk.
• Fat content: In skimmed varieties, the dairy products are rich in fat as a percentage of total calories:
• Toxins : Milk is often contaminated with antibiotics and excess vitamin D. 42 milk samples analyzed recently, only 12 percent had a substance within the range Expected vitamin D. Ten samples of infant formula, had seven more double vitamin D than indicated on the label, and had more than one four times the amount of the label.
• Lactose: Many people of African or Asian descent are unable to digest the milk sugar, lactose, which causes them diarrhea and gas. Lactose, when digested, produces galactose, a sugar simple it is related to ovarian cancer and cataracts.
• Allergies: Milk is one of the most frequent causes of food allergy. Often the symptoms are subtle and may not be attributed to milk for a while.
• Colic: The proteins in milk may cause colic, a digestive disorder that affects one in five babies. Mothers who drink milk can also transmit the protein in cow's milk to their babies if the nursing.
Menu Example for New Vegetarians
• 1 cup of oatmeal with cinnamon
• raisins and 1 / 2 cup of soy milkfortified
• 1 slice of bread, 1 tablespoon of toasted with almond butter
• 1 / 2 grapefruit
• Wheat Pita stuffed with hummus, sliced tomato and lettuce and carrot sticks
• 1 cup of cooked beans with molasses
• Boniato (sweet potato) roast Leaves
• 1 cup of steamed cabbage sprayed with lemon juice
• Baked apple
• soy milk shake with banana
Menu Example 2
•3 oatmeal pancakes with compote covered
• apple orange juice enriched with calcium
• Fruit fresh
• Bean Burritos: black beans with tortillas corn, topped with chopped lettuce and tomato salsa and salad
• spinach with lemon-tahini dressing
• Chinese Fried rice: tofu chunks, broccoli, snap, water chestnuts and Chinese cabbage (bok choy)
• Chunks of melon Cantaloupe drizzled with fresh lime juice
• Dried figs
Cooking without Egg
Many people choose not to use eggs in their diet. About 70 percent of calories in eggs are from fat, and much of that fat is saturated. They are also loaded with cholesterol – about 213 milligrams in a medium-sized egg. Because egg shells are fragile and porous and overcrowding in poultry, eggs are the perfect host to salmonella – bacteria that is the leading cause of poisoning Food in the U.S.
Eggs are often used in baked goods for their binding and leavening properties. But the good cooks have found good substitutes for eggs. Try one of these the next time you prepare a recipe that calls for eggs:
• If a recipe calls for just one or two eggs, you can often Remove. Add a couple of extra tablespoons of water for each egg removed balance the moisture content of the product.
• Egg substitutes are available without eggs in many natural food stores. These are different from cholesterol egg products which do contain small egg. Egg replacers are egg-free and are usually in the form of dust. Replace the eggs with a mixture of substitute powder and water according to package directions.
• Use a heaping tablespoon of soy flour or cornstarch plus 2 tablespoons of water to replace each egg in a baked product.
• Use 1 ounce of mashed tofu in place of an egg.
• In muffins and cookies, half crushed banana can be used in Instead of an egg, but something will change the flavor of the recipe.
• For vegetarian loaves, use any of the following bind ingredients together: tomato paste, mashed potato, moistened bread crumbs or rolled oats.
The New Four Food Groups
Vegetables: 3 or more servings per day
The vegetables are packed with nutrients, provide vitamin C, beta-carotene, riboflavin, iron, calcium, fiber and other nutrients. The dark green leafy vegetables such as broccoli, cabbage, kale, the Mustard and turnip leaves, the endive or Chinese cabbage (bok choy) are especially Good sources of these important nutrients. Yellow vegetables dark orange as carrots, pumpkins and sweet potatoes provide extra beta-carotene. Include in your diet generous rations This diversity of vegetables. Size: 1 cup raw vegetables, 1 / 2 cup cooked vegetables
Grains: 5 or more servings per day
This group includes bread, rice, pasta, hot or cold cereals, maize, millet, barley, bulgur, buckwheat, oats, and tortillas. Build each of your meals around a nice bowl of cereal – grains are rich fiber and complex carbohydrates and protein, vitamins of group B and zinc. Size: 1 / 2 cup of hot cereal, 1 ounce dry cereal; 1 slice of bread
Fruits: 3 or more servings per day
Fruits are rich in fiber, vitamin C and beta-carotene. Make sure include at least one daily ration of fruits rich in vitamin C – citrus fruits, melons and strawberries are all good choices. Choose whole fruit rather than juice fruit, which does not contain much fiber. Size: 1 piece of fruit median, 1 / 2 cup cooked fruit, 4 ounces of juice
Pulses: 2 or more servings per day
Includes beans, peas, and lentils that are good sources of fiber, protein, iron, calcium, zinc and vitamins of group B. This group also includes chickpeas, beans cooked and refried, soymilk, tempeh and vegetable protein Textured. Size: 1 / 2 cup cooked beans, 4 ounces of tofu or tempeh, 8 ounces of soy milk
USDA revised its recommendations with the Food Pyramid, a guide distribution of food to the recommendations of reduced consumption animal products and vegetable fats. The PCRM, pointing out that consumption regulate such products, even at lower-risk accounts serious and unnecessary health, developed the New Four Groups Food in 1991. This plan cholesterol free, low fat, satisfies all daily nutritional requirements of an average adult, including major amounts of fiber.
The main murderers of Americans-heart disease, cancer and stroke-have a dramatically lower incidence among people who have diets based on vegetables. Weight issues -a factor that contributes to many health problems, can also be controlled by following the recommendations of Four New Groups Food.
Try the New Four Food Groups and discover a healthier way of living!
Foods that may help you
A liquid sweetener that can be used for baking or out on toast. It is a rich source of calcium and iron and more nutritious than molasses clear, medium or dark.
Nutritional yeast is a inactive yeast rich in vitamins and minerals. Constitutes an important contribution to the vegan diet being rich in vitamin B12. Nutritional yeast can be added to soups, stews, stews or in place of cheese to make any dish creamier.
An alternative to cow's milk, rice milk is a drink from rice that can be used on cereal or in recipes that require milk. It is often found in various flavors: regular, vanilla and carob. The rice milk can be fortified with nutrients or not, so Always check the label.
Seitan is a meat substitute made from a protein wheat called gluten. It is sold dried or fried and can be prepared quickly (style Chinese) or baking.
An imitation cheese made from soy beans, this product can be used to replace cheese in any dish that requires it. Check the label to make sure it does not contain casein, a protein derived from milk.
An alternative to cow's milk, soy milk is the liquid squeezed soaked soy beans. It is often available in various flavors: regular, vanilla and carob. Can be enriched with vitamins and minerals, but the various brands differ, so it should be check the label. Soymilk can be used on cereal or recipes that require milk.
A substitute for milk yoghurt with soy beans. Often is natural or flavored, and is an excellent source of calcium, protein and vitamins and minerals.
Tempeh is a fermented soybean product. Marinated and can be taken to grilled, baked or fried using a Chinese-style fast. It is an excellent source of protein.
Also called TVP, textured vegetable protein product is sold as dry. Can be used as a substitute for ground beef or meat in stews, tacos, chili and pasta sauces. It is an excellent source of protein, iron, calcium, zinc and fiber.
Tofu is soy milk curd can be found in various varieties: creamy, sweet, strong or very strong. It can be used in a quick fried Chinese style, with scrambled eggs as if they were condiments, or marinated and baked. The more tender varieties can be beaten for preparing dressings, milkshakes and cake fillings and desserts. Tofu is an excellent source of protein, iron, calcium and other vitamins and minerals. Hamburgers
Vegetable burgers are made with various ingredients such as soy protein, rice, vegetables and / or fiber. There are vegan varieties, but make sure you read the labels as some brands may contain egg or cheese. Vegetable burgers can be cooked conventionally baked in microwave or grilled and accompanied with raw vegetables or baked in a whole wheat bun.
1. Position of the American Dietetic Association: Vegetarian Diets. J Am Diet Assoc 1997; 97:1317-20.
2. El Nahas AM, Coles GA. Dietary treatment of chronic renal failure: ten unanswered questions. Lancet 15 March 1986:597-600.
3. Pellet PL. Protein requirements in humans. Am J Clin Nutr 1990, 51:723-37.
4. Committee on Diet, Nutrition, and Cancer of the National Research Council. Diet, Nutrition, and Cancer. Washington, DC, 1982.
5. Zemel MB. Calcium utilization: effect of varying level and source of dietary protein. Am J Clin Nutr 1988; 48:880-3.
6. Sherman HC. Calcium requirement in man. J Biol Chem 1920; 44:21.
7. Hegsted DM. Calcium and osteoporosis. J Nutr 1986, 116:2316-9.
8. Robertson WG, Heyburn PJ, Peacock M, Hanes FA, R. Swaminathan The effect of high animal protein intake on the risk of calcium stone-formation in the urinary tract. Clinical Science 1979; 57:285-8.
Source: Spanish Vegetarian Union
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