Recommended Healthy Portion Sizes for Vegans And Vegetarians
January 17, 2010 by admin
Filed under Health and Fitness
It seems that many people today, with the various diets and lifestyles, lack the essential understanding and awareness of recommended serving sizes. Often we we will look at that handy and insightful nutrition information label, but we’ll overlook the little part that tells us exactly how much of the product the nutrition facts actually apply to. In general and contrary to the common assumption among many people, the ‘Nutrition Facts Label Serving Size’ is not related to the ‘Food Pyramid’ recommended servings.
It appears that today the serving sizes that are being printed on products in the US “are more uniform and reflect the amounts people actually eat” (according to the FDA website). A level of concern about this may not be unfounded, especially considering rumors you may have seen on several websites (I have been unable to prove or disprove them) stating such unbelievable statistics as 40 percent of the average diet in America being comprised of dairy and only 8 percent being fresh fruit!
However, glancing at a few products, the serving sizes do seem reasonable so far, for instance 5 crackers amount to one serving. Therefore it would seem they may be studying the healthier half of the American population to derive these portions. There’s no justifiable cause for over reaction to the aforementioned FDA (US Food and Drug Administration) statement at the current time. Thank goodness.
Still, I would like to provide for you a basic outline of suggested daily servings and portion examples for a balanced plant-based diet (source cited below):
Breads/Grains – 6 to 11 servings daily – 1 oz ready-to-eat cereal – 5 or 6 small crackers – 1/2 cup cooked cereal, rice, pasta, noodles – 1 slice of bread – 1/2 hamburger bun, English muffin ~ 1 small roll, muffin, biscuit
Vegetables – 3 to 5 servings daily 1/2 cup cooked beans, peas, legumes – 1 cup raw leafy vegetables – 1/2 cup cooked or raw vegetables – 3/4 cup vegetable juice
Fruits – 2 to 4 servings daily 1/4 cup dried fruit – 1/2 cup chopped fruit – 1 melon wedge – 3/4 cup fruit juice – 1/2 grapefruit – 1 medium apple, banana, orange
“Protein or Meat Group” Substitution – 2 to 3 servings daily 2 tablespoons peanut butter – 2 tablespoons nuts or seeds – 1/4 cup tofu or tempeh – 1 cup soy milk – 1 egg or 2 egg whites – 1/2 cup cooked dry beans or peas.
Milk/Yoghurt/Cheese – 2 to 3 servings daily 1 cup milk – 1. 5 oz natural cheese – 2 oz processed cheese – 1 cup or 8 oz yoghurt
(To maintain a vegan diet you can substitute these animal products with nuts and seeds, tofu, kale, edible seaweeds, watercress, parsley, dried figs, or calcium fortified soy milk for example)
Fats, Oils, Sweets which are low in hydrogenated, saturated, and trans fats, to be used sparingly of course!
Credit to source: “Vegetarian Diet Information” (copyright 2003-2008)
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Is Vegetarianism Healthy?
October 30, 2009 by admin
Filed under vegetarian vitamins
Vegetarianism certainly has its rewards but there are risks involved if you’re not careful. It all depends on the kind of diet you follow.
There are three types of vegetarian diets, namely, vegan (the rare and true type) where no animal flesh or byproducts like eggs or dairy products are eaten; the ovolactovegetarian, where no animal flesh is eaten but animal products are allowed; and the semi-vegetarian, where no red meat is eaten but poultry and fish may be taken once in a while.
What are the advantages of vegetarianism? Dr. Jack Yetiv, a well-known nutrition expert, said this diet can give you:
1) Decreased risk of heart disease. Vegetarians have a lower incidence of cardiovascular disease than non-vegetarians. The reason behind this is that vegetarians normally have low cholesterol levels than other people. They are also less likely to be overweight and suffer from high blood pressure.
2) Better management of diabetes. Experts say a high carbohydrate intake improves diabetic control. Combined with a high fiber diet that vegetarians enjoy greatly eliminates the need for drugs in some people.
3) Decreased severity of colonic disease. Since they are high in fiber, vegetarian diets can be useful in diverticulosis (the presence of small, saclike swellings in the wall of the colon), constipation, and other colonic diseases.
4) Decreased obesity. Vegetarians are less overweight than their non-vegetarian counterparts. That’s because they eat a lot of fiber which is filling but not fattening.
And now the bad news. While all three vegetarian diets have health benefits, the more restrictive vegan diet may spell trouble for some people.
“A vegetarian or fruit diet is safe as long as it provides some protein from dairy products such as cheese and milk or from fish or eggs. The reason for this is that eggs, milk, and animal flesh contain complete protein but most plant foods do not,” according to Theodore Berland in Consumer Guide’s “Rating the Diets. ”
Vegans are also more likely to suffer from a vitamin B12 (cobalamine) deficiency since this is found in animal foods like meat, fish, eggs, and dairy products. Lack of this important vitamin may cause neurological and gastrointestinal problems.
Strict vegetarians likewise lack vitamin D which is found in fortified milk and eggs. To remedy this, they should expose themselves to sunlight for about 20 to 30 minutes daily. If not, the use of supplements is advised.
Rickets, another deficiency disease that causes deformed bones and a curved spine, has been observed in vegans. So have calcium and iron deficiencies. Children who adhere to vegetarianism tend to be smaller than omnivorous kids, Yetiv revealed.
“If you are considering vegetarianism, think twice. We human beings change habits slowly. We resist giving up the high calorie foods we have eaten all our lives. Becoming a vegetarian may take a year or so or even a decade. The speed with which you change lifelong habits depends on your motivation, your environment, and other factors over which you have some but not total control,” Berland concluded.
While vegetarianism can help you lose weight, there’s no need to become one if you want to shed those extra pounds. All it takes is a good diet and exercise program. The use of supplements can also help. One popular brand is Zylorin, a safe and natural fat burner that will reshape your future. Go to http://www. zylorin. com for details.
For great info on vegan vitamins, vegetarian supplements and nutrition, visit www.vegetarianvitaminsguide.com today!
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Eating A Healthy Vegetarian Diet – Benefits Galore
October 28, 2009 by admin
Filed under vegetarian vitamins
Often when people say they are vegetarians who eat no meat means. But being a vegetarian is more than not eating meat. You may be a vegetarian in the sense of not eating meat and eating a very unhealthy indeed. A vegetarian diet can, for high cholesterol if it is based too much on the cheese and eggs. May be low in fiber if based on refined grain products like white bread, pasta and white rice. In the absence of fresh vegetables are diet deficient in vitamins and minerals. Can a vegetarian, but can not be eating a healthy vegetarian diet. Going vegetarian is more than not eating meat. This means taking a positive decision to eat a variety of foods that provide a balanced mix of nutrients. It is important to plan the change to a vegetarian diet. This may mean buying some new equipment for your kitchen. If you're used to eating convenience foods may have to buy some basic items. The next step is to plan meals. Not all vegetarian meals are based on cheese, eggs and milk protein. These are useful ingredients in a vegetarian diet, but not all the essentials. It is perfectly possible to get enough protein by combining grains with pulse, such as peas, beans and lentils. A bowl of lentil soup with a slice of bread provides all essential amino acids it needs. Chilli beans and rice are combined in the same shape to create what is called a complete protein. A diet of vegetables and whole grains has the immense advantage of providing enough fiber. This is important for maintaining colon health. Colon cancer is more common among people who eat a diet based on over-processed refined foods. Fiber is one of the key ingredients in a healthy vegetarian diet. The change to a diet high in fiber has a little time. Your body needs to adapt. So take it easy at first. A healthy vegetarian diet based on whole grains, legumes, nuts, fruits and vegetables will also be good for the heart as it is low in fat. Fats are used in vegetarian cuisine is vegetable fats and oils such as olive oil, coconut oil or peanut oil. There is no reason to exclude the butter in a vegetarian diet, especially if most of the fat consumed is of plant origin. One of the great things about a vegetarian diet is healthy to help mantain the weight at the appropriate level. You still pile on the pounds if you binge on ice cream, but a healthy vegetarian diet makes you really safisfied so it is less likely to overdo things sweet.
For great info on vegan vitamins, vegetarian supplements and nutrition, visit www.vegetarianvitaminsguide.com today!
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Becoming Vegan: The Complete Guide to Adopting a Healthy Plant-Based Diet
October 27, 2009 by admin
Filed under Health and Fitness
Product DescriptionThe authors to be a vegetarian to explore the benefits of a vegan diet (no meat, eggs or dairy products). More and more people are motivated to become vegans because of the impact of their choices of nutrition in health, environment, animal rights, and human hunger. As registered dietitians, Davis and Melina are well qualified to provide the latest information on: how a vegetarian diet may protect against cancer, heart disease, and ot. . . More>>
Becoming Vegan: The Complete Guide to Adopting a Healthy Plant-Based Diet
