Meatless Diet

A sign of the times it may be but the armed forces recognise that a meatless diet id beneficial to your health.This excellent article extolls the benefits and virtues of a meatless diet.

by Jamie Adams, Red Cross Volunteer
Nutrition Care Division, Tripler Army Medical Center, Honolulu, Hawaii

Research has shown that the three leading causes of death in the United States—heart disease, cancer and stroke—are related to diet. Current recommendations are to reduce the consumption of animal protein and saturated fat (which is abundant in meat) and cholesterol (found only in meat and other animal products).

A plant-based or vegetarian diet is one good way to reduce the risk of disease and promote health. A well-balanced vegetarian diet tends to be low in fat, especially saturated fat, and cholesterol. It is also rich in health-protecting nutrients, antioxidants and fiber.

There are several ways of eating vegetarian. Semi-vegetarians exclude some but not all foods of animal origin, or they may eat meat, poultry or fish occasionally. Lacto-ovovegetarians include milk or milk products and eggs in their diets, but omit meat, fish and poultry. Vegans are strict vegetarians and do not eat any animal products. Scientific research shows that the less animal products in the diet the greater the health benefits.

There are several nutritional concerns that often surface when people are considering the change to a vegetarian diet. It was once thought that vegetarians would need to carefully combine various plant foods to meet their protein needs. Experts now say that eating a variety of plant foods daily provides enough protein and that intentional combining at each meal is not necessary.

Obtaining sufficient amounts of calcium and iron has also been a concern for vegetarians. However, most vitamins and minerals are abundant in plant foods.

Iron can be readily obtained from dark-green leafy vegetables, broccoli, cooked dried peas and beans, whole grains, tofu, soymilk, nuts, seeds, and many other plant foods. Calcium is abundant in dark-green leafy vegetables, broccoli, cooked dried beans, soy products, and fortified soymilk, rice milk and orange juice.

Vitamin B-12 deficiency is rare but a concern for strict vegetarians or vegans. The need for vitamin B-12 is very small and humans store large amounts, but because it is not readily available in plant foods, it is recommended that vegans augment their diet with B-12. Many vegetarian products are fortified with vitamin B-12. These include some brands of soymilk, cereals and meat substitutes.

The problem for most people, even for those who like vegetables, is how to eliminate meat from their diets. A good way to start is to look for meat-free versions of foods you already enjoy (such as vegetarian chili or pizza) or to use meat alternatives. Meat alternatives are plant-based foods that either simulate various kinds of meats or are used in place of meat, but do not necessarily taste or look like meat.

Today, going meatless is easier than ever, because there are literally hundreds of different meat alternatives. New and improved products are making their way into the retail food market.

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