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Traditional
Healthy Vegetarian Diet Dietary
data from vegetarians across the world that enjoyed the lowest recorded rates
of chronic diseases and the highest adult life expectancy show a pattern similar
to the one illustrated in the list below. The healthfulness of this pattern is
corroborated by epidemiological and experimental nutrition. - Multiple
daily servings of foods from the three Fruits and Vegetables, Whole Grains, and
Legumes mini-pyramids.
- Daily
servings from the three Nuts and Seeds, Plant Oils, and EggWhites, Soy Milks and
Dairy mini-pyramids.
-
Occasional
or small-quantity servings from the Eggs and Sweets mini-pyramid. -
Attention to consuming
a variety of foods from all seven mini-pyramids. -
Daily
consumption of enough water throughout the day to assure good health.
-
Regular physical
activity at a level which promotes healthy weight, fitness, and well-being.
-
Reliance upon
whole foods and minimally processed foods in preference to highly-processed foods.
-
Moderate
regular intake of alcoholic beverages such as wine, beer or spirits (optional).
-
Daily
consumption of unrefined plant oils. -
Dietary
supplements as necessary, based upon factors such as age, sex, and lifestyle,
with special attention to those avoiding dairy and/or eggs (Vitamins D and B12
). 
What exactly
is a healthful diet, and can a vegetarian diet be classified as such? According
to the 1995 Dietary Guidelines for Americans, healthful diets contain the amounts
of essential nutrients and energy needed to prevent nutritional deficiencies and
excesses. Healthful diets also provide the right balance of carbohydrate, fat
and protein to reduce risks for chronic diseases, and they are obtained from a
variety of foods that are available, affordable and enjoyable. Despite the endorsement
of vegetarian diets by the new U.S. Dietary Guidelines, many myths concerning
various aspects of vegetarian diets still exist. The
Protein Myth
The myth that the nine essential amino acids cannot
be obtained without incorporating meat into the diet is gradually diminishing.
People are quickly learning that they can easily combine a variety of grains and
vegetables to ensure that all nine amino acids are obtained in adequate amounts.
In fact, according to articles in the May 1994 Supplement American Journal of
Clinical Nutrition, plant protein foods contribute approximately 65 percent of
the per capita supply of protein on a worldwide basis. The
Diet of No Taste
Contrary to the wide-spread belief that a vegetarian
diet must be monotonous and devoid of taste, a vegetarian meals are very delicious
and exciting, especially when several varieties of grains, fruits, and vegetables
are combined. A meal that removes meat from the plate and leaves only an unseasoned
baked potato and a poorly-prepared salad may well be dull in flavor. However,
when people discover and learn to experiment with the wide array of spices and
herbs readily available for their pantry shelves, the combinations of flavors
and tastes are endless, and vegetarian cooking becomes a culinary adventure.
Page
and graphic courtesy from
The OldWays Preservation
and Exchange Trust. |
