Vegetarian Diet
A balanced vegetarian diet can be super healthy
Protein is Essential for Healthy Living
Constant processes of repair and renewal takes place inside our bodies with the aid of protein.
Our body needs complete protein for regular cell growth, reproduction, tissue repair and to manufacture other substances that protect us against infections. Protein cannot be stored and needs to be replenished daily.
Maintenance, repair and growth of body tissue is accomplished by the digestion of protein into sub units called amino acids. In this form these amino acids can enter cells where, following instruction from DNA, they can be synthesized into new proteins as is needed.
Did you know that our body will only use the precise amount of protein it needs and the rest will be excreted in the urine? If there is to much protein in the diet it is converted to body fat. An excess amount of protein may even cause liver and kidney strain and it can also cause an increase in calcium loss in the urine as well as dehydration.
Complete protein is made up of 23 different amino acids and is found in food from animal sources such as meat, poultry, fish, eggs and dairy products. Amino acids occur in different combinations in various foods and our body could make most of them if the diet is adequate.
However, nine essential amino acids (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine) can't be made by the body and can only be obtained directly from food.
For vegetarians, especially vegans, food combining in order to get complete protein is very important. For example combining pulses with grains, nuts or seeds will provide all the amino acids necessary to make complete protein. Common combinations include: hummus and pitta bread; bean soup and bread roll; pasta and tofu; peanut butter and bread; baked beans on the toast, green peas and rice; navy beans and barley; red beans and rice; pinto beans and corn; sesame seeds with soybeans; muesli with nuts and soy milk etc.
When even one essential amino acid is missing from the diet, a deficiency can develop.
Nutritionists recommend that 12% to 15% of our caloric intake be from protein, emphasizing that of plant origin.
Healthy Eating
Healthy eating is a lot more delicious than you may have thought...Did You Know?
A well balanced vegetarian diet is rich in fibre. Fibre is an aid to digestion and protection against disease. Fibre acts as a broom in our digestive system and helps in bowel moving. The recommended daily intake is between 20 to 30 grams. Eat foods rich in fibre like: fresh or dried beans and peas, spinach, carrots, corn, cabbages, potatoes, fresh fruits (apples, oranges, bananas), cereals (oats, whole grain wheat).
Buy an array of colorful fruits and vegetables as fresh as possible to get the full range of protective vitamins and minerals before they have chance to deteriorate. For this reason, as well as for economy, get into the habit of shopping and eating seasonally when fruits and vegetables are at their best and cheapest.
Eat unrefined whole foods as much as possible. A people who eat diet high in unrefined whole foods and fibre and low in salt and sugar have a lower incidence of blood pressure problems, bowel disease, cancer, heart disease, diabetes and gallstones.
Flaxseed oil is the best vegetarian source of omega 3s. Flaxseed oil is sensitive to heat and light, so it's not good for cooking. Drizzle oil over salads or other prepared dishes. Recommended dose is one tablespoon a day.