VEGETARIAN FOODS

VEGETARIAN FOODS

VEGETARIAN FOODS GET VEGGIE BENEFITS WITHOUT DITCHING MEAT. "IF YOU WANT TO LIVE LONG AND STAY HEALTHY, ADD LIBERAL DOSAGE OF VEGETABLES AND FRUITS INTO YOUR NON-VEGETARIAN DIET"

 
If you want to live long and stay healthy, a vegetable-packed diet is the best way to go. The longest-living group of people on the planet-the Japanese Okinawans-are almost entirely vegetarians, eating only tinty amounts of meat but up to 20 portions of fruit and vegetables a day.
Their super-healthy diet is thought to be the key for their low rates of cancer in comparison to the rest of the world. So it’s no surprise that a new research from Oxford has found that we should be eating a diet that veers towards.
Vegetarianism if we want to protect ourselves from a whole variety of cancers.
The study says we could reduce our cancer risk by at least ten per cent simply by eating less meat and more veggies.
MODERATING YOUR MEAT INTAKE
A completely meat-free diet is not the key here. In small amounts, animal meat is the perfect parcel of some of the most vital nutrients out bodies need to survive.
The healthiest possible way to eat is to be nearly vegetarian. More and more people seem to be following this idea and becoming weekday veggies-avoiding meat during the week but treating themselves to a weekend treat.
In fact, according to recent figures, nearly 90 per cent of Brits now have at least two meat-free days per week-an idea once unheard of in the traditional British culture.
MORE EVIDENCE TO VEG OUT
This is more of a moderate approach. As the researcher in this latest study rightly points out, what makes the healthiest diet is by no means cut and dried, and there’s no reason for people to ditch meat altogether.
What does seem clear is that upping your fruit and veg intake, while cutting back on red meat, could help reduce your cancer risk.
We don’t know exactly how this works. It could be the potent blend of fiber and antioxidants in vegetables helping to ward off diseases, or something in red meat that triggers cancer over a lifetime. Most likely it’s down to a combination of the two.
In the meantime, here’s how to sneak these benefits into your diet….
6 WAYS TO MAKE THE CHANGES
I. FORGET FIVE-A-DAY-THINK 15-A-DAY
Five portions a day is the bare minimum you need to stay healthy. To get the real benefits of fruit and veg, you need to eat way more. Aim for 14-15 on a good day
It becomes easy when you start thinking of clever ways to add extra portions. For example, a mixed salad counts about a dozen
Different veg or beans in it. Stir-fries and soups are also great ways to pack in extra.
II. MUNCH MORE VEG THAN FRUIT
Since vegetables are more nutritious than fruits, we should eat twice as much of it. One can make a whole meat of a single vegetable such as new rotations with a little vinaigrette dressing, or snack on a bowl of fresh broad beans.
III. VARIETY IS THE SPICE OF LIFE
Non-veggies probably have a weekly repertoire of around five different kinds of vegetables.
A vegetarian, on the other hand, will eat from a much broader spectrum of perhaps 20 different kinds in one week.
So, instead of carrots and peas all the time, why not experiment with more adventurous flavours such as asparagus, sugar snap peas, broccoli or sweet potatoes?
IV. EAT LIKE A CAVE MAN
For a well-balanced diet, think in terms of a week’s eating rather than individual meals. So forget the idea that you need meat with every meal-one portion of animal protein (meat, eggs or fish) per day is plenty.
One can go for weeks without eating red meat and then suddenly want a steak. It’s the body’s way of telling the person what it needs. This stems backs to our ancestors’ hunter-gatherer style of eating. Their daily diet was made up of grains, nuts and fruit with an occasional meat feast.
V. START THEM YOUNG
One should make sure their kids and grandchildren get used to eating raw vegetables from an early age. This helps develop a lifelong love of the different flavours, as raw vegetables that are soggy and grey.
Simply slice up sticks of carrot, celery and pepper and serve as a snack with humous or yoghurt dips.
VI. A LITTLE GOES A LONG WAY
Start thinking of meat as a condiment and use it in the same way as, say, tomato ketchup-sparingly and to add flavor to a meal.
A meat portion should be no bigger than you can fit into the palm of your hand. And try to have red meat only once or twice a week. Swapping it for only fish, chicken or meat substitutes such as tofu or
Quoin the rest of the time. Some Fruits list given below: Apricot, Apple, Banana, Berry, Blackberry, Blueberry, Cherry, Cranberry, Currant, Greengage, Grape, Grapefruit, Gooseberry, Lemon, Mandarin, Melon, Orange, Pear, Peach, Pineapple, Plum, Raspberry, Strawberry, Sweet cherry, Watermelon, Wild strawberry Some list of vegetables:
Artichoke, Bean, Beetroot, Broad bean, Broccoli, Cabbage, Carrot, Cauliflower, Celery, Chicory, Chives, Cress, Corn, Cucumber, Curly kale, Dill, Eggplant, Garlic, Kohlrabi, Lettuce, Onion, Paprika, Parsnip, Parsley, Pea, Pore, Pumpkin, Radish, Salsifis, Shallot, Small radish, Spinach, Swede turnip, Tomato, Turnip