Recommended Healthy Portion Sizes for Vegans And Vegetarians

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)

For great info on vegan vitamins, vegetarian supplements and nutrition, visit www.vegetarianvitaminsguide.com today!

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Sources Of Vegetarian Omega 3 And What Vegetarians And Vegans Should Know

Vegetarian omega 3 sources allow those with alternative diets the same opportunity to enjoy omega 3 benefits. Vegetarians and vegans already have a diet that has been shown as beneficial for lowering the risk of heart problems and other diseases prevented by some fatty acids, but it is because it is rich in omega 6 and linoleic acid.
Like most daily diets, these vegetable-based diets are low in omega 3 fats, often called alpha-linolenic acid, which allows your body to produce docosahexaenoic acid (DHA) and eicosapentaeoic acid (EPA). These fats are the ones most people lack regardless of their diet, but also the most beneficial.
Natural Food Sources
Omega 3 benefits are generally associated with fish and fish oil, but those are not the only food sources rich in fatty acids. Flax oil and milled flax seeds are the richest vegetarian omega 3 sources. For an additional source of omega 6 and 3 sources, consider hemp seed and oil. Rape seed oil and olive oil contain smaller amounts of these nutrients, but you need to be careful since rape seed oil is an irritant for some people.
Oils and seeds are not the only omega 3 foods from non-animal sources. Tofu and walnuts have some omega nutrients, but are actually higher in omega 6s than 3s. Dark, leafy green vegetables such as broccoli and other vegetables such as cabbage also have these powerful nutrients and make great additions to your diet.
Vegetarian Omega 3 Fortified Foods
Eggs are one food that has added omega 3 benefits because they are often naturally fortified by feeding the chickens an abundance of flax seeds. Milk producers and yogurt companies frequently add vegetarian based ALA as well. For strict vegetarian diets, however, these foods are off the list, but it doesn’t mean that they can’t enjoy the health benefits.
Several brands of margarine and salad dressings use alternative oils such as olive or flax as their base. If you are drinking milk alternatives, consider soy drinks that include flax seed products. Yet another source of ALA for vegetarians is grain breads. The biggest rule of thumb is to read labels since different brands use different sources.
Supplements
One of the biggest omega 3 sources for everyone is supplements. Supplements are not necessarily from a vegetable base, so vegetarians need to watch labels. Flax, hemp, and perilla oils are a few of the common supplements available.
All of the sources vary significantly in the actual omega 3 benefits your body receives. Fish oil, for example, requires two separate processes in order for your body to use the substance while flax oil requires three. One of the highest vegetarian sources of omega 3 is microalgae oil, which your body can begin to use immediately with no additional processing. Microalgae oil gives you the maximum benefit of omega 3s. In addition, microalgae oil contains the proper balance of EPA and DHA making it a far superior source to any other including fish.
While foods and oils like flax oil and walnuts are a source of vegetarian omega 3, microalgae oil supplements is a higher source while being easier for your body to use. This allows everyone to enjoy omega 3 benefits and a healthy lifestyle.

For great info on vegan vitamins, vegetarian supplements and nutrition, visit www.vegetarianvitaminsguide.com today!

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Vegans And Vegetarians Get New Omega 3 Dha And Epa Exclusive Offering

No longer are vegan and vegetarian omega 3s limited, because now DHA and EPA are not exclusive to fish oil supplements.   The vegetarian aware and vegan omega 3 consumer will now be able to afford the the same omega-3 health benefits and opportunities previously enjoyed only from animal-oils by now using algae oil.   Other oils may have less desirable formulas than your newest sustainable source for omega-3 DHA oil.

Vegetarian dieters and vegans already have a lower risk of heart problems and other diseases complicated in many by certain fatty acids in-excess, or deficient, in the diet.   However, DHA is still the most difficult omega-3 to get from our foods and vegetarians may need to take supplements to get enough DHA by taking algae oil.

Like most red-meat heavy diets, vegetable-based lighter diets are also low in omega 3 fats. Flax seed oil contains a less beneficial precursor omega-3 often called alpha-linolenic acid (ALA), which eventually allows your body to produce some docosahexaenoic acid (DHA) and eicosapentaeoic acid (EPA), but not enough. The DHA and EPA fats are the Omega-3s most people are lacking, regardless of their dietary choices, and the ones most people need.

Vegetarian Omega 3 Food Sources: Omega 3 benefits are generally associated with fish and fish oil, but those are not the only sources rich in marine fatty acids now that there is algae oil.   Unfortunately, flax oil and milled flax seeds are the richest vegetarian ALA omega 3 source, it’s clear flax doesn’t have DHA or EPA.   Neither does hemp seed omega-3 oil, or linseed oil or olive oil, which contain smaller amounts of only the precursor omega-3 nutrient. Tofu and walnuts have some omega nutrients, but are actually higher in omega 6s than omega 3s.   Dark, leafy green vegetables such as broccoli and other vegetables also have these powerful nutrients and make great additions to your diet for other reasons.

Vegetarian Omega 3 fortified eggs are one food that has added omega 3 benefits because the producers are often naturally feeding the chickens an abundance of flax seeds.   Milk producers and yogurt companies frequently add vegetarian based ALA, but more are using vegetarian DHA.   For strict vegetarian diets, however, so many foods are off the list, but it doesn’t mean that the choosy consumer can’t enjoy the health benefits of algae oil DHA supplemets, a 100% vegan product.   Several brands of margarine and salad dressings use alternative seed oils, not healthy olive or flax oil as their base. If you are drinking milk alternatives, consider soy drinks that include flax seed products or DHA from algae oil.   Yet another source of ALA for vegetarians is grain breads. The biggest rule of thumb is to read labels since different brands use different vegetarian omega-3 sources.

For great info on vegan vitamins, vegetarian supplements and nutrition, visit www.vegetarianvitaminsguide.com today!

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Types of Vegetarians

Whatever your reasons are, they have decided to explore the interesting and exciting world of vegetarianism. If you've been a vegetarian for a while or have been researching on vegetarianism, you might already have an idea of what type of vegetarians who are or wish to be.
  Many people think that vegetarians as a homogeneous group that just do not eat meat. But nothing could be further from the truth. There are different categories of vegetarians as diverse as the reasons for vegetarians in the first place.
  A vegetarian is generally defined as someone who does not eat meat. But someone who is vegetarian conceivably eat dairy products like milk, eggs and cheese. A lacto-ovo vegetarians eat no meat, fish or poultry, but not consume eggs, milk or cheese. Lacto vegetarian consumes milk and cheese products, but do not consume eggs.
  A vegan is someone who does not consume any animal product or product, including dairy foods. They eat only vegetables, fruits, nuts, grains and legumes. Also, do not use animal products such as leather. Vegans do not use white sugar, and often treated with a substance derived from animal bones that whitens the sugar.
  There are other categories within the vegetarian community. Fruit bats, for example, eat fruit only. Their reasoning is that fruits, including fruits such as tomatoes, it perpetuates itself and need not be planted to create the food source. They consider it a way of eating that is more in balance and harmony with the land, naturally.
  All the above will eat cooked vegetables, fruits and vegetables. There is also a growing movement to eat only raw or living foods. It is based on the assumption that cooking food processes most of the nutrients in it, and to get the full nutritional value, vitamins and amino acids from food, is best consumed raw or in juice. If cooked at all, should be cooked to only just over 100 degrees, so that nutrients are retained.
  The more restrictive your diet is, however, the more educated you need to become to ensure you get all the necessary vitamins and protein you need to maintain good health, especially muscle and heart health.
  Here are 4 types af vegetarianism
  1. Lacto-vegetarians Their diet consists of no animal products or eggs, but do not include dairy products like milk, cheese, yogurt, etc.
  2. Ovo-vegetarians "His diet consists of no animal or dairy products, but they eat eggs.
  3. Lacto-ovo vegetarians "As you already guessed, do not include animal products in their diet, but include dairy products and eggs.
  4. Vegan-Their diet consists of vegetable cereal only, which means it excludes everything that comes from an animal, such as meat, dairy, eggs, honey, etc.
  If you have not decided what type of vegetarian who would like to not worry! Not everyone knows exactly what kind they want to be at first (not me), but by experiment and try different recipes that you will realize what they need and want or not want and need.