The American Dietetic Association Releases Report in Support of the Vegetarian Diet
According to the July issue of the American Dietetic Association, or ADA, following a vegetarian diet is an effective way of maintaining a healthy weight while also reducing the chances of developing a host of serious health issues.
“Well-constructed vegetarian diets may offer health benefits in terms of preventing and treating certain chronic diseases, including heart disease, cancer, obesity, and diabetes for all age groups,” the authors wrote in their report. The researchers also found that following a mostly or fully vegetarian diet is an effective means of maintaining a healthy weight in both the short and long-run.
Despite popular beliefs, the report demonstrated that people who follow a vegetarian diet do not necessarily have to miss out on getting important vitamins and minerals. Even without having red or white meats in their diets, vegetarians can still get the nutrients they need by eating a variety of different fruits, vegetables, legumes, nuts, grains and products that have been fortified and enriched. Therefore, in order to enjoy the benefits of a vegetarian diet without dealing with the potential downfalls, it is important to follow a well-planned diet.
In order to enjoy the benefits of a vegetarian diet, the ADA recommends following these guidelines:
· Include a variety of vegetables, whole grains, legumes, fruits, seeds and nuts in the diet.
· Include eggs and dairy if desired, but consume them in moderation and make certain the dairy products are low-fat.
· Minimize consumption of foods that are high in fat, sugar and sodium. Consumption of foods that are high in trans-fatty acids and saturated fat should be particularly kept to a minimum.
· Include a regular source of B-12 in the diet as well as a source of vitamin D if you have a limited amount of sunlight exposure
The ADA even supports raising children on a vegetarian diet, though you should consult with a nutritionist in order to make certain your child or children are getting enough of the vitamins an minerals they need to stay healthy.
Tags: American Dietetic Association, children, vegetarian diet