Vegetarian Diet Recipes' title='Vegetarian Diet Recipes' />Vegetarian Diet Recipes BooksVegan, Lacto Vegetarian, Ovo Vegetarian, and More. The simplest definition of vegetarianism is a diet free of meat, fish, and fowl flesh. But eating habits of vegetarians cover a wide spectrum. At one end are lacto ovo vegetarians, who avoid animal flesh but eat eggs and milk products. At the other end are vegans, who forgo eating and often wearing all animal based products, including honey. Raw foodists are vegans who eat mainly raw fruits, vegetables, legumes, sprouts, and nuts. One of the staple foods on the GM Diet is the delicious soup now famously called the GM Diet Wonder Soup. This soup recipe is easy to make and tastes delicious. There are also pescatarians, who eat fish and seafood and lacto vegetarians, who eat dairy products but not eggs. Fruitarians follow a diet that includes fruits, nuts, seeds, and other plant food. Those who follow a macrobiotic diet eat mostly grains but can also eat fish. Find easy vegetarian and vegan dinners for eating healthy. Hundreds of vegetarian recipes with photos and reviews. Browse extensive collection of usercreated and reviewed vegan recipes. Plus, 15,000 VegFriends profiles, articles, and more WebMD explains various vegetarian and vegan diets, along with the nutritional requirements of following these diets. Vegetarian Recipes Low Discover The Best Recipes Breakfasts, Lunches, Dinner, Snacks, and Desserts. VEGETARIAN RECIPES LOW Kids Cookbooks. Being vegetarian and GM Diet. Going through a vegetarian GM diet can be difficult in the beginning. The most difficult part of the diet is the food variety. They dont necessarily identify as vegetarians. Flexitarians refer to vegetarians who occasionally eat meat and fish. Reasons for Becoming a Vegetarian. Many adherents of vegetarianism and veganism former Beatle Paul Mc. Cartney and actor Alec Baldwin are two celebrities who happily promote the cause regard a flesh free diet not only as more healthful, but as a more ethical way to live. They point to the cruel practices and the high environmental cost of raising animals for food as reasons for excluding meat from the diet. Most Americans, however, continue to eat some form of meat or fish. Ten percent of people consider themselves to be vegetarians, according to a 2. Gallup poll. Vegetarianism and Health. Most doctors and nutritionists agree that a low fat diet high in fruits, vegetables, and nuts can be a boon to health. Theres also research suggesting that reducing or eliminating red meat from the diet may cut your risk of heart disease. Research also has shown that a vegan or vegetarian diet may lower your risk of getting type 2 diabetes. And a 2. 01. 1 study found that vegetarians had lower triglycerides, glucose levels, blood pressure, and body mass index BMI. Does Being a Vegetarian Lower Cancer Risk Its difficult to say whether being a vegetarian or a vegan lowers cancer risk. This is mainly because of the diversity within the vegetarian population. Many studies of the cancer vegetarian relationship conclude that diets rich in fiber, vitamins, minerals, isoflavones found in soybeans, chickpeas, peanuts, and more, and carotenoids found in carrots, sweet potatoes, broccoli, kale, spinach, tomatoes, red peppers, and more, seem to protect against disease, including cancer, when part of a health conscious lifestyle. An 1. 1 year study in Germany examined colon cancer among 1,9. Researchers noted fewer deaths from cancers of the stomach, colon, and lung in study participants than in the general population particularly among those who practiced some form of vegetarianism for at least 2. They suggested, however, that other factors, like body weight and amount of exercise, likely affected mortality rates in the vegetarians they studied. Continued. Vegetarianism and Nutrition. A meatless diet can be healthy, but vegetarians especially vegans need to make sure theyre getting enough vitamin B1. The Academy of Nutrition and Dietetics warns of the risk of vitamin B1. Vitamin B1. 2 is found naturally only in animal products. A lack of vitamin B1. It can also cause muscle weakness, tingling, and numbness. To counteract the increased risk, vegans should include B1. Stay tuned for more information, but B1. Vegans and ovo vegetarians, who eat eggs but not dairy, need to find foods dark green vegetables, tofu, edamame, soy nuts, butternut squash, calcium fortified non dairy beverages or supplements that compensate for the missing calcium from their diets. Absorbable calcium is critical to protect against osteoporosis, or thinning bones. Is a Vegan Diet Safe During Pregnancy The nutrition warnings are a bit more urgent for pregnant and lactating women who are vegan. Having a vitamin B1. A lack of vitamin D and calcium also can result in bone demineralization in breastfeeding women. Similarly, children under age 5 who are reared on vegetarian and vegan diets can suffer impaired growth. Thats because of the potential for a vitamin B1. D deficiency which can cause rickets. DHA, an omega 3 fatty acid found mostly in fish, is important for optimal brain development the first 2 years of life. Consult a registered dietitian who can help design a well planned diet that can meet all the nutritional needs. Key Nutrients for Vegetarians and Vegans. The U. S. Department of Agriculture offers dietary guidelines for vegetarians on its web site. The Academy of Nutrition and Dietetics is another good source for dietary recommendations. Regardless of the kind of meat free diet practiced, vegetarians should focus on getting enough protein, iron, calcium, zinc, vitamin B1. How To Make Parmesan Sauce here. D. Here are some ways to incorporate these nutrients into a vegetarian diet Protein Choose tofu, edamame, tempeh, veggie burgers with 5 grams of protein or more, beans and other legumes, nuts, nut butters, eggs, and higher protein whole grains such as quinoa, amaranth, and kamut. Iron Eggs, fortified breakfast cereals, soy based foods, dried prunes, dried apricots, nuts, beans, legumes, and fortified whole wheat bread are good choices. Calcium, which builds bone, is plentiful in cheese, yogurt, milk, edamame, tofu, almonds, sesame tahini, calcium fortified orange juice, calcium fortified non dairy beverages like soy or almond milk, and dark green leafy vegetables like collard greens, spinach, and bok choy. Zinc, which boosts the immune system, is ample in soybeans, soy milk, veggie meats, eggs, cheese and yogurt, fortified breakfast cereals, nuts, seeds, mushrooms, lentils, black eyed peas, split peas, and wheat germ. Vitamin B1. 2 Soy based beverages, some breakfast cereals, and fortified veggie meats. Riboflavin Almonds, fortified cereals, cows milk, yogurt, mushrooms, and soy milk are riboflavin rich foods. Alpha Linolenic Acid Omega 3 Canola oil, ground flaxseeds, flaxseed oil, walnuts, walnut oil, soybeans, and tofu are good choices. Sources. SOURCES Vegetarian Times Vegetarianism in America, 2. Stahler, C. Vegetarian Journal, 2. Craig, W. Journal of the American Dietetic Association, July 2. Barnard, N. Diabetes Care, August 2. Colli, J. Urologic Oncology, May June 2. Key, T. BMJ, Sept. Office of Dietary Supplements, National Institutes of Health Dietary Supplements Fact Sheet Vitamin B1. Sklar, R. Clinical Pediatrics, April 1. Frentzel Beyme, R. American Journal of Clinical Nutrition, May 1, 1. Specker, B. American Journal of Clinical Nutrition, May 1, 1. Weaver, C. American Journal of Clinical Nutrition, May 1, 1. Sanders, T. American Journal of Clinical Nutrition, May 1, 1. U. S. Department of Agriculture Vegetarian Diets. University of Maryland Medical Center Omega 3 fatty acids. Davis, B. American Journal of Clinical Nutrition, September 2. News release, Gallup. Tonstad, S. Diabetes Care, May 2. Rizzo, N. Diabetes Care, May 2. Web. MD, LLC. All rights reserved.