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Vegetarian Diet Pictures Slideshow: Becoming a VegetarianReviewed by Brunilda Nazario, MD on June 10, 2011 More Slideshows from MedicineNetWatch and learn from these additional pictures slideshows. Weight Loss Slideshow Lyme Disease Slideshow Children's Health Foods That Help or Harm Your Sleep Urinary Incontinence Slideshow See All Slideshows Vegetarian Diet: A Healthy ChoiceThe vegetarian diet is a healthy lifestyle followed by more than 4 million Americans. Compared to the general population, the typical vegetarian diet is lower in cholesterol and total and saturated fats, which helps reduce the risk of type 2 diabetes and coronary artery disease. Sound promising? Let WebMD point you toward some of the most nutritious and satisfying vegetarian foods. Vegetarian Diet: Getting StartedThere are many types of vegetarian diets. By definition, vegetarians do not eat meat, poultry, or fish. Some vegetarians eat eggs and milk products. Others eat dairy, but skip the eggs. Finally, vegans eat only plant foods. They do not eat anything derived from animals, including milk, eggs, and honey. Whichever path you choose, you'll want to make protein, iron, calcium, zinc, and vitamin B-12 a priority. Pick Your ProteinsMeat protein contains all the essential amino acids the body needs, but vegetarian sources often don't. Protein needs can easily be met by eating a variety of plant-based foods. To get the full range of proteins, vegetarians must eat a wide variety of nuts, seeds, legumes, and grains. For example, beans are high in an amino acid called lysine, but low in sulfur-rich amino acids. The opposite is true of grains. So eating a meal of black beans and rice is one way to get a balanced set of proteins. Substitute With SoySoy products are a versatile source of protein. They work well as a meat substitute. Try making tofu kebabs the next time your meat-eating friends fire up the grill. Even if tofu leaves you cold, there are plenty of other soy foods on the market today. Soy is the prime ingredient in most meatless hot dogs, chicken nuggets, and breakfast sausages. Tweak Your Favorite RecipesOne of the easiest ways to transition to a vegetarian diet is to create meatless versions of your favorite recipes. For example, make vegetarian lasagna with spinach and/or tofu instead of ground beef. Keep clicking for more meatless favorites. Vegetarian Stuffed PeppersStuff bell peppers with a blend of rice and veggies. Instead of ground beef, add beans or meatless sausage crumbles. Season as usual. Veggie OmeletEggs in a vegetarian diet provide a reliable and convenient source of protein. It's easy to whip up a veggie omelet instead of the standard ham-and-cheese. Try carrots, mushrooms and spinach for a colorful and nutritious alternative. Eggplant ParmesanHere's a tasty replacement for chicken parmesan – where your recipe calls for chicken, use thin slices of eggplant instead. If you decide to exclude dairy, you can use a soy-based cheese substitute instead of real parmesan. Vegetarian ChiliWhen you're craving a warm, spicy bowl of chili, simply replace the ground beef with ground tofu. With ample seasoning, you may not even notice the difference. Portabella BurgerIt's not quite a cheeseburger in paradise, but a grilled portabella mushroom on a whole-wheat bun comes close. Top with lettuce, tomato or cheese, just as you would a hamburger. Veggie BurgerIf you're looking for something closer to the texture of a real hamburger, try a veggie burger. Most supermarkets now have several brands of frozen veggie burgers to choose from. These are often made with a blend of vegetables, soy, and grains, providing a well-balanced source of protein. Vegetarian Diet PerksVegetarian diets tend to be lower in or free of animal products, and lower in total and saturated fat and cholesterol. Many studies have shown that vegetarians have a reduced risk of developing certain diseases. A vegetarian diet also boosts your intake of phytochemicals. These are compounds found in colorful fruits and vegetables, such as the lutein in broccoli and the lycopene in tomatoes. Phytochemicals are powerful antioxidants and may help protect against cancer. Vegetarian Diet DrawbacksWithout a well-rounded diet, vegetarians may become deficient in certain vitamins and minerals, such as iron, vitamin B-12, zinc, calcium, and vitamin D. Vegans are especially at risk. Keep reading to learn which nutrients may be lacking in a vegetarian diet and how to compensate. Calcium & Vitamin DIf you eat milk, cheese, or yogurt, you probably get enough calcium to keep your bones strong. But if you go the vegan route, you'll need alternate sources of calcium. These include fortified soy milk and orange juice, seeds, nuts, and some green vegetables. People who avoid dairy products also miss out on vitamin D. The body can make this vitamin in response to sunlight, but vegans who don't get enough sun exposure may need a supplement. ZincAlthough zinc is found in many vegetarian foods, it is not as well absorbed as meat-based zinc. Eating plenty of zinc-rich foods can help you maximize the amount your body absorbs. Good sources include milk, cheese, whole-grain breads, nuts, soy foods, and legumes, such as chickpeas. Hummus on a whole-grain pita is one tasty snack that does the trick. IronRed meat may be the most obvious source of iron, but this vital mineral is plentiful in leafy green vegetables, cooked dry beans, and fortified cereals or grains. Like zinc, plant-based iron is not as well absorbed as iron from meat. The solution is to eat iron-rich foods regularly and in combination with foods that contain vitamin C. Vitamin C improves the absorption of iron. Omega-3 Fatty AcidsOmega-3 fatty acids are good fats that lower blood pressure and contribute to heart health. They are found mainly in fatty fish, as well as eggs. If you don't eat either of these foods, you need to include other sources of omega-3 fatty acids in your diet. Pumpkin seeds, flax seeds, walnuts, and soybean oil are all good options. Vitamin B-12Low levels of vitamin B-12 can cause muscle weakness and fatigue. This vitamin is found only in foods derived from animals and some fortified foods, including meats, eggs, and milk products. So vegans either need to eat foods fortified with vitamin B-12 or take supplements. Vegetarian KidsSome parents wonder whether a vegetarian diet is safe for their kids or teenagers. Experts say it is not only safe, but probably beneficial. In a study of 5,000 children, researchers concluded that the typical vegetarian diet is significantly healthier than the typical non-vegetarian diet. Just be sure kids get enough fats to meet their needs – nuts, peanut butter, avocado, milk products, and eggs are all good sources. Part-Time VegetarianYou don't need to be a vegetarian seven days a week to reap some of the benefits. Going meatless one or two days a week can reduce your intake of saturated fats and cholesterol, while giving your body plenty of beneficial plant-based nutrients. Eating satisfying, meatless meals is getting easier and more convenient. Many restaurants and supermarkets now offer items specifically for vegetarians. More Reading on Vegetarian DietsAdvertisementIMAGES PROVIDED BY: (1) Norman Hollands / Fresh Food Images / Photolibrary (2) Angels Tomas / age fotostock / Photolibrary (3) © Anne Ryan / zrImages / Corbis (4) Michael Brauner / StockFood Creative / Getty Images (5) FoodCollection / Photolibrary (6) FoodCollection / Photolibrary (7) Food Image Source / StockFood Creative / Getty Images (8) Joff Lee / Fresh Food Images / Photolibrary (9) FoodCollection / Photolibrary (10) Philip Wilkins / Fresh Food Images / Photolibrary (11) Lew Robertson / StockFood Creative / Getty Images (12) Michael Rosenfeld / Photographer's Choice / Getty Images (13) Patrick Ryan / Stone+ / Getty Images (14) Ulrich Kerth / StockFood Creative / Getty Images (15) Quentin Bacon / StockFood Creative / Getty Images (16) James Baigrie / Riser / Getty Images (17) Martin Hospach / fStop / Photolibrary (18) Anthony Hall / iStockphoto (19) Allison Michael Orenstein / The Image Bank / Getty Images (20) David De Lossy / Photodisc / Photolibrary SOURCES American Heart Association: "Vegetarian Diets." Vegetarian Resource Group: The Market for Vegetarian Foods. WebMD Medical Reference from Healthwise: “ Healthy Eating - Vegetarian Diets and Organic Foods.” WebMD Medical Reference from Healthwise: “ Vegetarian Diets - What is a vegetarian?” WebMD Medical Reference from Healthwise: “ Vegetarian Diets - How can vegetarians eat a balanced diet?” United States Department of Agriculture: "Vegetarian Diets." WebMD Medical Reference: “The Good Protein Chart.” WebMD Weight Loss Clinic: “Eating Well the Veggie Way.” WebMD Feature: “ Best-Tasting Vegetarian Foods.” WebMD Medical Reference: “ Vitamin B-12.” WebMD Expert Commentary from DrGreene.com:” Vegetarian Kids.” WebMD Weight Loss Clinic: “The Part-Time Vegetarian.” This tool does not provide medical advice. See additional information: THIS TOOL DOES NOT PROVIDE MEDICAL ADVICE. It is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Never ignore professional medical advice in seeking treatment because of something you have read on the MedicineNet Site. If you think you may have a medical emergency, immediately call your doctor or dial 911. © 2011 WebMD, LLC. All rights reserved. |
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