How to be a healthy vegetarian

People become vegetarians for an array of reasons. Some are against the use of animals for food. Some do it to lose weight. Some cite health reasons, as studies show vegetarianism can prevent some types of cancer, high blood pressure and heart disease. Others adopt the lifestyle for religious reasons. And some people who just don’t like meat decide to give it up altogether. Regardless of the reasons for becoming a vegetarian, it’s important to still maintain a healthy diet. Since many vegetarians do not eat any meat, including chicken, beef, pork or fish (some eat animal products like eggs, milk or bees’ honey), it’s crucial for them to eat fruits, vegetables and whole grains to get the right amount of vitamins and nutrients. They should also avoid an overload of eggs, cream, butter, cheese and other milk products with high fat contents. Sources of protein like nuts and seeds are also high in fat if consumed in large quantities. But by adhering to some guidelines, it is possible to maintain a healthy vegetarian lifestyle. Milk: If you drink dairy products, choose fat-free milk. If you use soy milk, drink a reduced fat, fortified version. Cheese: Eat cheese sparingly, and when you do eat it, opt for low-fat versions. Fruits and vegetables: Eat as much food as possible in the raw state since fruits and vegetables lose many nutrients during cooking. Protein: Since you aren’t eating meat, you have to get your protein in other ways. Legumes, tofu and tempeh will fill the void. You can have nuts and seeds like almonds, hazelnuts, sesame seeds, sunflower seeds and pumpkin seeds. Just don’t eat more than a handful a day. Snacks: Munch on snacks like fruit, raw vegetables or dried fruit. Avoid ones that are high in fat or sugar. Condiments: Add flavor with salsa, lemon juice or vinegars instead of mayonnaise, sour cream, butter or margarine. Zinc: Whole grains, fortified cereals, soy foods and legumes can give you this vitamin, which promotes growth and a healthy immune system. Iron: Iron is good for the blood. It is found in beans, seeds, soy foods, fortified breakfast cereals and dark green leafy vegetables like spinach and kale. Calcium: Calcium builds strong bones and helps the body absorb iron. Look to citrus fruits like oranges and grapefruits, dairy products, dark green leafy vegetables and fortified soy foods for calcium. Vitamin D: Build strong bones from fortified dairy products and soy milk. Food preparation: As with any healthy diet, avoid fried foods. Instead, eat baked, broiled or steamed items.