The Potential Health Risks of a Vegetarian Diet - Diet and Nutrition Center. If you’re considering a vegetarian or vegan diet, you’ve got plenty of company. Five percent of Americans now consider themselves vegetarians and are enjoying the various health benefits that stem from a plant- based diet, a recent Gallup poll found. If not done properly, it can lead to some very real risks to your health. That’s why it’s important to consider vegetarian diet safety before taking the leap. Finding Balance in a Plant- Based Diet: The Benefits. Eating a nutritionally sound plant- based diet has many benefits. You’ll be eating lots more fruits and vegetables and getting more healthful food components like fiber, vitamins, minerals, and important micronutrients. By eliminating meat, you’ll be cutting out a significant source of harmful saturated fat and cholesterol.“Every individual’s diet is different. However, a well- balanced vegetarian diet may be higher in complex carbohydrates and certain nutrients like magnesium, folic acid, vitamin C, vitamin E, and phytonutrients,” says Allison Massey, RD, of Mercy Medical Center in Baltimore. ![]() ![]() ![]() One of the steps your doctor may recommend to lower your high blood pressure is to start using the DASH diet. In research studies, people who were on the DASH diet.You may notice a decrease in the grocery bill if you shop wisely.”Knowing the Risks of a Vegetarian Diet. The problems associated with a plant- based diet can come from not shopping wisely and not knowing how to compensate for nutrients missed from animal products. To get them requires a wide variety of food choices and some planning. Don’t just stop eating meat: You need to find an alternative source of nutrients.”Steps to Enhance Vegetarian Diet Safety. Dr. Kulze recommends the following steps to ensure sound nutrition and minimize the risks of a vegetarian diet: Be especially vigilant to avoid refined carbohydrates and sugars from processed foods, as you will already be eating more carbs overall. An individual's diet is the sum of food and drink that he or she habitually consumes. Dieting is the practice of attempting to achieve or maintain a certain weight. Vegetarian Diets: Advantages for Children. Nutrition Panel: Patricia R. Bertron, R.D., Carol M. Coughlin, R.D., Suzanne Havala, M.S., R.D., L.D.N., F.A.D.A. Eat According to Your Blood Type What your blood type says about your diet, your workout and you. Benefits of the Blood Type Diet. As mentioned earlier, the effects of this developing diet are still under rigorous study for definite results. One study did prove. ![]() As a safety net, take a multivitamin that contains 1. DV) for B1. 2 and at least 7. DV for zinc. For children and women of child- bearing age, be sure it also contains 1. DV for iron. Take an algae- based DHA supplement or a high- quality (molecularly distilled) fish oil supplement and be sure to consume plentiful amounts of plant- based forms of omega- 3 fats, such as whole soy foods, chia seeds, hemp seeds, flaxseeds, canola oil, dark leafy greens, wheat germ, and walnuts. To get the protein you need, eat beans, whole soy foods, quinoa, nuts, and seeds regularly. ![]() If pregnant, nursing, or managing a chronic disease, always check with your health care provider before taking any supplements. Eat large quantities of fresh or frozen fruits and veggies, especially nonstarchy veggies, to take advantage of their appetite- controlling volume. A vegetarian diet can be great for your health as long as you compensate for the important nutrients you’ll give up in animal products. TELL US: Do you eat a vegetarian diet? Eat According to Your Blood Type. You feel like you’re doing everything right, health- wise. You eat salmon and quinoa, you exercise regularly, you even take the stairs. But if you're still plagued by midday lethargy, digestion issues or just can't lose weight, you might want to take something unorthodox into consideration—your blood type According to Dr. D’Adamo, author of Eat Right 4 Your Type, whether you’re an A, B, AB or O, your blood type reveals eye- opening things about your personality and your body's needs. Here's what Dr. D'Adamo says about what foods and workouts will help you reach your blood type's fitness goals. TYPE O3 Character Traits: Focused, leader, energetic. Your Diet: Type Os (considered the original blood type) are descendants from hunter- gatherers who relied mainly on animal protein to survive their strenuous lifestyles. Your Personality: You’re known for your leadership skills, extroversion, energy and focus. You consider yourself responsible, decisive, organized, objective, rule- conscious and practical. You become angry, hyperactive or even manic. What to Eat: Eat lean beef, lamb, turkey, chicken or fish (like bass, cod, halibut, sole and rainbow trout), kelp, seafood and (in moderation) salt, which lowers your levels of iodine, giving you optimal thyroid function. What to Avoid: You might have difficulty digesting dairy, eggs and gluten, and should avoid wheat germ and wheat products like bread. Beans and legumes should also be avoided when possible, since they mess with your digestion and can wear you out or make you retain fluids. Cruciferous veggies like cabbage, Brussels sprouts, cauliflower and mustard greens should be nixed because they inhibit thyroid function. Dinner Tonight: Lamb and asparagus stew, steamed broccoli and sweet potato, and mixed fruit like blueberries, kiwi, grapes and peaches. Your Workout: It’s especially important for you to work out regularly to stay fit, and exercising will help regulate stomach problems and ulcers you may experience because of your O- ness. Which is fine, since your blood type thrives on physical exercise anyway. Get sweating with the treadmill, swimming, running, cycling and weight training. TYPE A3 Character Traits: Hardworking, responsible, calm. Your Diet: When hunter- gatherer Os started thinning out, our ancestors started relying on agriculture and expanding their diet to include a semi- vegetarian approach. Type As have the digestive enzymes and bacteria it takes to digest grains and plants that other blood types might have a rough time breaking down. Your Personality: When everyone else is panicking, you keep it cool. You’re responsible, hardworking, detail oriented and extremely organized. But you also have a classic “type A” personality—stressed and conscientious, craving success and perfection. You're the most artistic of the blood types (and even a bit sensitive). What to Eat: Fill your plate with fruits like berries, figs, plums, apples, avocados, pears and peaches. Choose veggies like broccoli, artichokes, carrots, greens and garlic. Fish and poultry should be limited since type As produce fewer meat- digesting enzymes, which is why they have such a hard time digesting red meat. To get protein, rely on plant protein from nuts (like nut butters), seeds, beans and soy. Since your body can easily break down and get optimal nutrition from grains, carbs and proteins, cereal, breads and pastas should be staples of your diet. What to Avoid: To balance cortisol levels (you may have high levels, which can lead to OCD, disrupted sleep, muscle loss, fat gain and insulin resistance) limit sugar, caffeine and alcohol and don’t skip meals, especially breakfast. Stressful elements like extreme weather conditions, loud noise, overwork and violent TV and movies should also be avoided. Dinner Tonight: Tofu- pesto lasagna, broccoli and frozen yogurt. Your Workout: Since you stress easily, try something calming like yoga. TYPE B3 Character Traits: Individualistic, relaxed, unconventional. Your Diet: Type Bs emerged when type Os moved to the Himalayas as nomads, domesticating animals and living on meat and dairy. Modern Bs should rely on lean red meat (like lamb, venison and beef) and fish, and choose turkey over chicken. Because of a sugar present in milk, Bs should work dairy like yogurt, cheese and milk into their diet each day. Your Personality: You throw yourself into projects you love, always sticking to your goal, even when it’s against the odds. Since you follow your own rules, you’re not the most cooperative of the blood types. And because you pay attention to your thoughts more than your feelings, you can sometimes come off as cold. What to Eat: Fill up on leafy greens and vegetables, and fruits like bananas, grapes, plums and pineapple. What to Avoid: Take it easy on grains and avoid corn, buckwheat, rye and wheat since they can alter your ability to metabolize. Since ABers share traits with As and Bs, they’re able to digest a wide range of foods. However, they have type B’s adaption to meats, but A’s low stomach acid, which means meat often gets stored as fat. An AB's staples should be veggies, seafood and turkey. Red meat should be eaten sparingly. ABs, like Bs, thrive on dairy and can process eggs particularly efficiently. Your Personality: You have traits from both ends of the spectrum, making you hard to pigeonhole. You are passionate in your convictions, but you also want to be liked by others and this can create conflicts. You don't mind doing favors or helping out, as long as its on your own conditions. You may have a special interest in art and metaphysics. What to Eat: Weak immune system? Try a vegetable- rich diet with a variety of carbohydrates. Snack on fresh fruits like cherries, grapes, watermelon and figs. Avoid all smoked and cured meats as well as chicken, veal, beef, pork or shellfish. Steer clear of caffeine and alcohol, especially when you’re stressed. Dinner Tonight: Tofu omelet with stir- fried vegetables and mixed fruit salad. Your Work Out: Since you pull from both sides of the spectrum, you need to keep balance in your workout regimen, which means a combo of calming activities (like yoga or tai chi) and more intense physical exercise (like running or biking.) Visualization and carving out time alone are important, too. If you’re going to be sitting a lot (say, at work all day), break it up with some exercise. It will keep you energized for the haul.
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