I decided to make my own Home Page and I promise to keep it current every month or so. I am a vegetarian. Right now I would like to share some thoughts about being a vegetarian and the health consequenses.
More recently, people have adopted vegetarian diets based on scientific studies showing that diets high in fatty animal foods may contribute to the early development of disease, including obesity, coronary artery disease, high blood pressure, diabetes mellitus, and colorectal cancer. The United States Surgeon General’s 1988 report on nutrition and health urged Americans to reduce their intakes of animal fats, such as those found in meat and dairy products, and to increase consumption of fruits, vegetables, and whole grains.
The vegetarian plant-based diet typically has the advantage of being low in saturated fat, cholesterol, and salt, but it can be lacking in other ways. Vegetarians need to plan their diets with special care in order to obtain the essential nutrients received from diets that include meat, fish, and poultry. Following the Pyramid Food Guide published by the Department of Agriculture can help vegetarians meet all their nutritional requirements. At the bottom of the pyramid are the grains, vegetables, and fruits that are recommended to form the foundation of a healthful diet. In the middle of the pyramid are foods from the milk group and the meat and beans group, which are prescribed in moderate amounts. At the top of the pyramid are high-fat and sugary foods, indicating that they should be eaten in small amounts or avoided altogether.
In adapting the pyramid food guide, vegetarians need to eat other foods, such as fortified grains and cereals, that provide necessary nutrients like iron, zinc, vitamin D, and some B vitamins like B12 and B6. Vegetarians who avoid milk products must find alternatives that are high in calcium and vitamin D, such as fortified soy milk. Lacto-ovo-vegetarians can use eggs, nuts, peanut butter, dry beans, peas, and lentils in place of choices from the meat group.
With carefully planned diets and a wide variety of foods, it is possible for some lacto-ovo-vegetarian adults to get all essential nutrients without supplements, but the food pyramid is more difficult to adapt for those on vegan diets. The American Dietetic Association (ADA) recommends that vegans, as well as vegetarians with especially high nutrient needs such as athletes or pregnant women, consider vitamin and mineral supplements. In particular, vegans need a source of vitamin B12 in the form of a supplement, since animal products are the only food sources of this vitamin. They must also be sure to get enough of vitamins B2 and B6, and D, as well as adequate intakes of calcium, iron, zinc, selenium, and other minerals that most Americans obtain from animal foods. The ADA also recommends that infants and children on a vegetarian diet take vitamin supplements for iron, calcium, vitamins B12 and D, and other nutrients to nurture healthy growth.
So, that is enough for one day. Looking forward to a great winter with lots of snow!!!!!
Well, I hope you like my new Home Page and I will be back soon.
Becky and Gang
