The Practical Nutritionist, LLC

Audrey J Pellegrino, M. Ed, M.HN,CNW®

Nationally board Certified Nutritional Wellness

Holistic Nutritionist/Educator

603-768-3214

practicalnutrition@gmail.com

www.pnutritionist.com

VEGETARIANISM

There is a month for everything and this month is vegetarian awareness month.

Vegetarianism doesn’t mean eating disorder. Vegetarianism has been a way of life since ancient times and the word itself means lively when loosely translated in Latin. Some people, generally teens, may use vegetarianism to lose weight but they never eat a single vegetable. A vegetarian diet is rich with flavors, textures and different food choices. Just think of how you feel during the summer compared to the winter. Probably you feel more alive and energetic. Now think about your diet. During the summer you eat fresh fruits and vegetables and a greater variety of them. Yes, you eat more vegetarian meals (even your coleslaw counts).

A typical vegetarian diet is low in fat yet high in complex carbohydrates, fiber, vitamins and minerals. This combination has been shown to be the healthiest way to eat and guards against many diseases. Many people cut out meat and do not eat a wide variety of other foods, but fill up on processed or junk foods. Not only have I been that teenager who turned her nose up at beef but wolfed down a bag of chips, all in the name of healthy eating, but I have seen many unhealthy vegetarians. They are unhealthy because they did not broaden their food choices when they eliminated animal products. There are tricks and information that a vegetarian has to remember and then it is very easy to be healthy:

A vegetarian diet must be high in whole natural plants, nuts, legumes and healthy fats with adequate planning to prevent deficiencies in protein, vitamin B12, iron, zinc and calcium. To be a healthy vegetarian you must be willing to try and eat a vast variety of foods that may not be considered typical in your household. Some of them may be tempeh, collards, agave, whole grains, seeds, nuts, and a variety of sprouts. Years ago it was determined that certain foods had to be eaten together so your body could make a complete protein. This has been proven wrong. It is very important that you eat a variety of foods so your body has the correct amino acids (protein building blocks) in your body to make protein, but you do not have to eat them at the same time, during the same day is going to also provide your body with the necessary amino acids.

The biggest risk factor, particularly with teens, is that someone switching to a vegetarian diet will increase their white flour, processed carbohydrates and sugars by unhealthy amounts. Use natural sweeteners, whole grain flours, herbs, spices and learn to cook or at least combine foods together to get the most flavor and nutrient value.

One of the benefits that most people quickly realize when eating a healthy vegetarian diet is that they can eat a lot more food and still maintain or lose weight. If you eat in a healthy manner it allows for fat loss not muscle loss and lean muscle can be quickly added to your frame when eating a vegetarian diet and exercising. Triathlon athletes need to be in premium tiptop shape and many eat a vegetarian diet only. You will not become scrawny (which is often a misconception about vegetarians) if you are eating a healthy, varied diet, you will become healthy!

The American Heart Association, The Diabetic Association, …almost any association (with the exception of the cattleman) will tell you that a diet high in vegetables, fruits, and whole grains is the healthiest diet to consume. A vegetarian diet may not be something that interests you, but anyone can and should add a greater variety and quantity of fruits and vegetables into their diet.

The goal is the same for everyone; good health, energy and longevity. So go ahead and eat that bowl of fruit covered with a banana mango smoothie for breakfast or that whole grain and tomato stuffed pepper for lunch. I promise you won’t miss the bowl of sugared cereal that you didn’t have. Happy, Healthy Eating!