A Vegetarian Lifestyle: Save Our Future

Do you want to start a healthy life while doing good to environment? Try a vegetarian diet.  

Adopting a vegetarian diet is a great way to improve your health while contributing to environmental preservation. Beyond its health benefits, this lifestyle choice supports sustainability and compassion toward animals.  

Let’s explore more about the vegetarian diet in the following article.  

 

What is Vegetarian Diet?

A vegetarian diet involves avoiding animal-based products and focusing on plant-based foods as the primary source of nutrition. People who follow this diet are called vegetarians. While many vegetarians completely avoid animal products, some include eggs and dairy in their diets.  

Vegetarians can be grouped into several categories:  

1. Vegan: This strict diet consists solely of plant-based foods, including grains, seeds, vegetables, legumes, and fruits.  
2. Lacto-Ovo Vegetarian: Includes plant-based foods along with eggs, dairy, and their derivatives.  
3. Ovo Vegetarian: Focuses on plant-based foods and allows the consumption of eggs and their derivatives.  
4. Lacto Vegetarian: Combines plant-based foods with dairy products and their derivatives.  

 

Health Benefits of a Vegetarian Diet

When done correctly, a vegetarian diet offers numerous health benefits. Plant-based foods are typically low in fat but rich in fiber and antioxidants, helping maintain an ideal body weight and reducing cancer risks.  

“A vegetarian diet can significantly improve health quality by enhancing insulin function and lowering blood pressure,” says **Veronika Sisilia**, a nutritionist at Tzu Chi Hospital. Research published in the *Journal of Health, Population and Nutrition* supports this claim, showing vegetarians have lower blood pressure and a reduced risk of hypertension compared to non-vegetarians.  

 

What Foods Are Included in a Vegetarian Diet?

While it may seem like vegetarianism is “just eating vegetables,” there’s actually a wide variety of plant-based foods to enjoy. Combining vegetables with legumes, tubers, grains, mushrooms, and fruits allows for a healthy and balanced diet.  

Here’s a breakdown of vegetarian food groups based on their nutritional content:  

• Carbohydrates: Tubers, grains
• Proteins: Legumes, seeds, eggs, dairy
• Calcium and Vitamin D: Dairy, soy milk, tempeh, edamame, almonds, bok choy
• Vitamins A and B12: Eggs, yogurt, fortified dairy products
• Iron and Zinc: Oatmeal, pumpkin seeds, vegetables, legumes

 

Balanced Vegetarian Eating
If you’re interested in trying a plant-based diet, it’s crucial to maintain balanced nutrition. According to the British Nutrition Foundation, a healthy vegetarian diet should include:  

• At least five servings of fruits and vegetables daily  
• Complex carbohydrates, such as legumes  
• Low-fat, low-sugar dairy or dairy alternatives  
• Varied protein sources, including eggs and legumes  
• Unsaturated fats, used sparingly  
• Vitamin C alongside iron-rich foods to enhance absorption  

At Tzu Chi Hospital, a healthy and eco-friendly vegetarian menu is available for patients and visitors. The vitamins and minerals from plant-based foods are believed to support faster recovery. Inpatients are provided with personalized nutrition consultations to ensure dietary needs align with their health conditions and doctor’s recommendations.  

 

Environmental Benefits

Beyond individual health, vegetarianism positively impacts the planet. By reducing the consumption of animal-based foods, we can lower the carbon footprint associated with livestock farming, contributing to the fight against global warming.  

Adopting a vegetarian lifestyle also nurtures compassion for animals. Many animals are exploited to meet market demand, and refraining from consuming animal products shows respect for all living creatures.  

Are you ready to start your journey toward health and sustainability? Consider a vegetarian diet today!