The Vegetarian Approach
An increasing number of people are taking the vegetarian approach. However, there is one pitfall to this approach. Based on the recommended dietary allowances (RDAS) of protein for adolescent and adult men and women, a vegetarian’s diet usually fall short of the daily recommended dietary protein intake.
Grains and legumes for example, are very good sources of protein, but neither provides the full complement of essential amino acids. Grains do not contain the essential amino acid lysine, and while legumes contain lysine they lack the sulfur-containing essential amino acid methionine for which grains are rich sources. As a result, in various cultures, tortillas and beans, rice and beans, rice and lentils, rice and peas, peanuts and wheat (bread) are usually the staples that provide complementary sources of all essential amino acids from the plant kingdom.
True vegetarians or vegans obtain all of their nutrients from plants and in the form of dietary supplements. In contrast to diets that rely heavily on animal sources for protein, well-balanced vegetarian and vegetarian-type diets provide relatively large amount of carbohydrate. These diets are usually low in cholesterol or cholesterol free, high in fiber, and rich in fruit and vegetable sources of antioxidant vitamins.
Except for the nutrients calcium, phosphorous, iron and vitamin B12 (protein produced by bacteria in the digestive tract of animals), one nutritional problem encounter by a strict vegetarian is the inability to get ample high-quality protein from his/her diet. However, often this is easily resolved with a lactovegetarian diet that allows the addition of milk and related products such as ice cream, cheese, and yogurt. The lactovegetarian approach not only minimizes the problem of getting sufficient high quality protein, but also helps the individual to increase the intake of calcium, phosphorous, and vitamin B12. The ovolactovegetarian approach is also another way to increase the intake of high quality protein. This is done by simply adding an egg to the diet.
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Quick Healthy Meals
Grains and legumes for example, are very good sources of protein, but neither provides the full complement of essential amino acids. Grains do not contain the essential amino acid lysine, and while legumes contain lysine they lack the sulfur-containing essential amino acid methionine for which grains are rich sources. As a result, in various cultures, tortillas and beans, rice and beans, rice and lentils, rice and peas, peanuts and wheat (bread) are usually the staples that provide complementary sources of all essential amino acids from the plant kingdom.
True vegetarians or vegans obtain all of their nutrients from plants and in the form of dietary supplements. In contrast to diets that rely heavily on animal sources for protein, well-balanced vegetarian and vegetarian-type diets provide relatively large amount of carbohydrate. These diets are usually low in cholesterol or cholesterol free, high in fiber, and rich in fruit and vegetable sources of antioxidant vitamins.
Except for the nutrients calcium, phosphorous, iron and vitamin B12 (protein produced by bacteria in the digestive tract of animals), one nutritional problem encounter by a strict vegetarian is the inability to get ample high-quality protein from his/her diet. However, often this is easily resolved with a lactovegetarian diet that allows the addition of milk and related products such as ice cream, cheese, and yogurt. The lactovegetarian approach not only minimizes the problem of getting sufficient high quality protein, but also helps the individual to increase the intake of calcium, phosphorous, and vitamin B12. The ovolactovegetarian approach is also another way to increase the intake of high quality protein. This is done by simply adding an egg to the diet.
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Quick Healthy Meals
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| Seasoned Oven Bake Home Fries with Mushroom Bell Pepper & Chili Pepper |
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| Roasted Plantain with Stewed Seasoned Bell Pepper, Mushroom, Onion & Cabbage |
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| Seasoned Oven Baked Potatoes with Yellow Squash, Mushroom Onion, Roasted Garlic, and Bell Pepper |
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| Seasoned Curry Parsley Rice - Served with Fresh Zucchini, Mushroom, Carrots, Onions, Ginger, in Coconut Pineapple Sauce |
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| Durum Wheat Pasta served with steamed Cabbage and Mushroom and a drizzle of Extra Virgin Olive Oil |
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| Sweet Potatoes, with Sauteed Carrots, Bell Peppers and Baked Beans |
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| Stir Fried Vegetables & Potatoes in margarine with Cheese & Eggs Added (Protein-filled Diet) |
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| Vegetarian (Ovolactovegetarian ) recipe Egg -Vegetable Fried Rice A Well balanced Meal |
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| (Lactovegetarian Approach) -- Steamed Cabbage with Fried Egg Plants sandwich (tomato onion and cheese in between). Enjoy also a piece of Baked Sweet potato on the side. |
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| (Lactovegetarian Meal) -- Stewed Apple Tomato Cheese Sauce Over Beans & Speghetti Beans & Extra Parmesan Cheese Added for extra protein .JPG) |
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Baked Vegetable Breadzana.JPG) .JPG) drizzled with Plum Sauce |
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