Is a Vegetarian Diet Okay?

   

 First off let me say it seems to be hard to have a true vegetarian diet. This is a diet that leaves out eggs and meat protein.
      It is hard since the food eaten by the average American per year includes 214 pounds of meat (red meat, fish,chicken) along with  32 pounds of egg and 600 pounds of dairy products (including milk)
       The fruit consumption is around 644 pounds which include vegetables. When it comes to potatoes we consume around 67 pounds. When we eat grains the amount in pounds becomes 150 pounds.
       Soft drinks we consume is about 46 gallons. We consume about 26 gallons of alcoholic beverages. We are not looking at coffee or tea or chocolate.
        I don't know what ther developing world consumes.
        I will define an adequate diet as that which provides a sufficient amount needed of nutrients and energy for human maintenance, growth and reproduction.
        So the question to ask is, can we get an adequate diet being on a vegetarian diet?
         There are two ways to look at the question. Are we talking vegan or lacto-ovo vegetarian?
A vegan will stay away from all foods of animal origin. When we look at the lacto-ovo vegetarian we see a person who only abstains from eating meat and fish. The problem could be that  for the vegan eliminating all types of animal products opens a person to the risk of certain nutritional deficiencies. To do so cuts one off from vitamins B12 and D, along with calcium and the long-chained fatty acids.
           B12 is useful for cell division and blood formation. D helps in many ways and I am sure I covered D earlier in my blog posts.  Calcium is good for bone formation and organ maintenance.
           I don't think it very smart to cut out eggs as they are a form or protein and the body needs protein.
           Let me hear from you. Let's start a conversation.

What Do Nutritionists Recommend?

       It was just sitting there. A snip from an old Redbook Magazine.  It had the internet address on it.--www.redbookmag.com if I wanted to seek more information. My wife had left it. I guess because I was blogging about nutrition.
        It was titled "12 Foods Nutritionists Eat". Just a two page picture article. Twelve items.
        Item one was Almond Milk.   The blurb said that it has half the calories of cow's milk and also vitamin E. Vitamin E is a very important and powerful antioxidant. It helps keep our cells clean and also fights free radicals. Free Radicals being b
ad and robbers of an electron in the cell. I think I have blogged in an earlier blog on free radicals, so I won't here.
        Item two in the list is the avocado.. This is said to be  a source of healthy fats. The body does need some fats to run properly.
        Item three is a stick of cinnamon. This will help regulate blood sugars.
        Item four is dark berries such as blue berries and black berries.
       Sounds like a delicious diet so far.
       Item five  is Greek Yogurt. Yum. It has the probiotics your body needs for digestion.
       The lovable egg is our sixth item recommended. This will help you fight heart disease. It has only 17 calories and has13 vitamins and minerals. It also contains an anti-inflammatory mineral called Choline.
        Yes, they recommend an oil also. they recommend -seventh-the extra virgin olive oil. this oil is teaming with mono-saturated fats and antioxidants. And it is delicious. This one I use , not as much as I could, but when I have olive oil it is this blend.
          Coming up eighth is the hummus which will give you fiber and protein. put olive oil on this and you have a good tasting dish
        The ninth recommendation is nuts. A handful of almonds or walnuts, for example, will do wonders for your skin, that's the E vitamin there, and will clean up your cells.
       Number ten is a green leafy vegetable known as Kale. This is loaded with vitamins K, A, and C.  This leafy vegetable fights against cancer. It also is anti-inflammatory and is a good antioxidant.
       Remember to stay hydrated.. Take a glass of water with lemon. This will help your Ph balance in your digestive system.  It will bring your system back into balance from acid to alkaline.
      And last recommendation is a grain called Quinos.  which the article, or blurb under the picture states has omega -3 fatty acids and is a complete source of protein. It also claims to be anti-inflammatory.
       There you have the recommendations as recorded in that paper left for me to read.