Vegetarians
Compassion for animals, may lead a person to choose a vegetarian diet as animals are often exploited, we should not criticize those who choose to eat meat, just as one who eats meat should not condemn a vegetarian. People often become vegetarian on health, economic, or ecological grounds. After the flood Noah was given meat to supplement the herbivorous diet available to mankind at that time. Some religious groups such as the Seventh Day Adventists and Hare Krishna, are vegetarians, eating meat or refraining from it does not make one a better person. However we are taught not to be among the heavy drinkers of wine or gluttonous eaters of flesh. For a drunkard and a glutton will come to poverty, and drowsiness will clothe one with mere rags (Proverbs Chapter 23 verse 20-21).
There are many different opinions as Dr. Jean Mayer notes, vegetarianism is an idea " that has three things going for it all at
once - economics, health and compassion."
Medical research has suggested that a reduction in blood cholesterol by a diet low in animal fat lowers the risk
of a heart attack. He continues with the cautionary comments that " in general, the more restricted any diet, the more likely it is to be unbalanced
and deficient in one or another nutrient
".
Vegetarian diets are becoming increasingly popular, it is important to note that a strict vegetarian diet is deficient in vitamin B12, which is essential to prevent the type of pernicious anemia that eventually causes degeneration of parts of the brain and spinal cord, the diet may also be deficient in vitamin D and iron because the most readily available supply comes from meat, particularly liver, shellfish and other animal foods.
The essence of a healthy diet is to simply make good choices from the foods that are available, an important factor for everyone is keeping dietary-fat intake below 30 percent of total calories and saturated fat below 10 percent.
The more grains, vegetables, and beans you can substitute for meat, the less fat you'll be accumulating in your body. Recognize the value of a healthy diet, based on grain foods, such as bread, cereal, rice, pasta.Vegetables and fruits, are good sources of vitamins A and C, while others are high in folic acid, calcium, and iron.
Avoid the use of such vegetable oils as palm oil and coconut oil, which are high in saturated fats, decrease cholesterol in your diet reduce your consumption of egg yolks to one or two per week, use egg whites or egg substitutes in cooking and baking.Substitute skim or low-fat milk for whole milk, margarine for butter, and low-fat cheeses for regular cheeses.
Only moderate amounts of milk, yogurt, cheese, meat, poultry, fish, dry beans, eggs, and nuts need to be eaten, as most of these foods are rich in cholesterol and saturated fat, which can increase the risk of coronary disease and cancer..
Fish, chicken, and turkey often contain less fat per serving than such meats as beef, lamb, and pork, depending on the cuts used and the method of preparation.
Limit snacks between meals, doughnuts, cakes, pies peanuts, cashews, sweets and crisps, contain very few nutrients and should be eaten sparingly. Food containing fats, hamburgers, hot dogs, bacon, and sausage oils, are especially high in saturated fat, meats, such as liver, have dietary benefits, but are high in cholesterol. Replace sweets containing saturated fats with low-fat snacks or fresh fruit, and raw vegetables.
