BALANCED, COMPLETE VEGETARIAN DIET.

Let us remember what Einstein said :"Nothing will benefit human health and increase chances for survival of lifeon Earth as much as the evolution of a vegetarian diet"

Are we , now witnessing the growing trend? Turning Vegetarian ? Could be !

It is true that most people are opting for a diet that does not include meat, fish and eggs. But meat based diet do have benefits. Diets containing animal products are generally higher in fat and caloric value. Good for growing
children.

Vegetarian diet does not contain hormones and additives. We have to be careful, that nowadays, fruits and
vegetables are also associated with pesticides and chemical residues.

The term vegetarian can not be applied to all people who do not add meat, fish, poultry and eggs in theit meal.
There are several types
a) Vegans     - Avoid all animal products.
b)Lacto-vegetarians      - Include dairy products.
c)Lacto-ovo-vegetarians     - Include eggs and dairy products.
d)Pesco- vegetarians       - Include fish in their diet.

Plant based diet containing whole grains, nuts, fruits and vegetables are low in saturated fats and cholesterol and higher in fibre, vitamins C, folate, potassium, magnesium and phytochemicals implicated in the protection against many diseases. These diets can lower the risk of hypertension, heart disease and type 2 diabetes. The foods are also high in phytochemicals called polyphenols and contain higher proportions of poly unsaturated fatty acids. These substances have beneficial effects on maintaining brain function during the ageing process. These foods help in weight loss and weight control. It is also a known fact thar vegetarian's body odour is much more desirable than others. Plant foods are highly nutrient.


The full benefit of vegetarian diet is obtainable only when it is planned and balanced. Well planned vegetarian
diets are not only healthy and nutritionally adequate but also suitable for individuals during all stages of life-cycle. Here the vegan type are at risk when nutritional aspects are taken into account. They are compromising
on calcium, iron, vitamin B12 and sometimes protein. These they have to add to their diets.

By carefully selecting the foods the vegetarian diet can be balanced in all respects.
1) Ensure a variety of foods from the different food groups: cereals, pulses, dals and nuts, fruits and vegetables and dairy products.
2)Let your principal source of carbs be from whole grains. Go for brown rice. Limit refined cereals.
3)Mix plant proteins with cereal proteins.
4)Fruits and vegetables ensure you for minerals, vitamins, fibre and phytochemicals.
5)Dairy products ensure calcium and vitamin B12.
6)Use oils that contain more of MUFA.(refer to article: The Right Healthy Oils)
7)For omega 3 fatty acids, take leafy vegetables, walnuts and flax seeds.

Raghu Natrajan