By Abigail Carroll. Vegetarian Lifestyle. At Saturday, May 04th 2019, 22:14:47 PM.
It might be easy for you to eat fruit daily, but what about getting enough vegetables? Most health authorities recommend eating at least three to five servings of veggies per day. Here are some tips for sneaking more veggies and fruit into your meals:Swap vegetables for other foods in your meals, especially refined grains.Use fruit in place of added sugar to sweeten recipes. For example, apple sauce or mashed bananas make a great sweetener in baked goods. Start your meal with a salad or a veggie‐based soup. Add a handful or two of veggies to things like omelets, stews, stir-fries, casseroles, etc.
How does a vegetarian diet work to promote heart health, weight loss and health benefits? And are there any risks involved in cutting out the majority of animal-based foods in your diet? Because plants are low in calories but high in essential vitamins, minerals and antioxidants, vegetarian diets can be very nutrient-dense. Research published in the Proceedings of the Nutrition Society found that “vegetarian diets are usually rich in carbohydrates, omega-6 fatty acids, dietary fiber, carotenes, folic acid, vitamin C, vitamin E and magnesium, and relatively low in protein, saturated fat, long-chain omega-3 fatty acids, retinol, vitamin B12 and zinc.” However, there’s no guarantee that a vegetarian diet will result in health improvements. Ultimately it all depends on the specific foods someone chooses to eat, plus his or her individual reaction to cutting out most, or all, animal products.
According to research published by the Department of Nutrition, School of Public Health at Loma Linda University, people who follow a vegetarian diet or vegan diet — meaning they avoid all meat and possibly dairy, fish and eggs too — represent between 2 percent to 5 percent of the total adult population in the United States. Several analyses that have compared vegetarian diets to non‐vegetarian diets have found that those eating predominately plant-based diets have increased protection against health problems, including cardiovascular diseases, cardiometabolic risk factors, some cancers, type 2 diabetes, obesity and total mortality.