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36 WWW.UNWLA.ORG “НАШЕ ЖИТТЯ”, ТРАВЕНЬ 2017 A Vegetarian Diet by Ihor Magun, MD, FACP Some time ago, I promised you I would encourage good eating habit reminders and help throughout the year. Part of that promise was to ensure you enjoy your meals, and this means recommending choices that are palatable and user friendly. Diet trends come and go. As one type of diet becomes “the ultimate diet,” someone is already working on another one for consumers to consider. In each case, the overarch- ing questions are universal: Is this a healthy choice? Is it sustainable? What are the benefits? What are the pitfalls? As a physician, I do not encourage any one particular diet, nor do I purport to convince any- one to change to this or that diet, but I do recommend applying some of the principles of the vegetarian diet to help you be as healthy as possible. A broad definition of a vegetarian diet is that this is a diet that includes foods from plants. A lac- tovegetrian diet adds dairy products, a lacto-ovo vegetarian diet includes eggs. Semi-vegetarians expand the choice to include chicken and fish as well as dairy and eggs. A flexitorian diet is plant-based but in- cludes occasional additions of meat, dairy, eggs, poultry, or fish in small quantities. As you see, there are so many versions of the so called “vegetarian diet” that you may already fall into one of the above catego- ries. There is evidence to support the claim that this diet is sustainable; when balanced, it can also be quite tasty. The most important factors to consider in any diet, and particularly the vegetarian diet, is wheth- er it contains an adequate amount of protein, nutritional value, and provides vitamins and iron. You can satisfy the protein requirement by consuming beans, peas, and nuts. Beans and peas are fat-free, high in fiber, and contain protein. Most people need about 70 grams of protein per day. A simple salad can fulfill about half of the recommendation; the ingredients are half a cup of beans, two hard boiled egg whites, and about an ounce of cheese, which can easily add up to about forty grams of protein. Throw in several walnuts and your protein requirements are now up to 45 grams. Beans come in many varieties, and your favorite supermarket probably carries them all. Lentils, black beans, red beans, and kidney beans are filling and loaded with fiber. They are good for satisfying hunger and good for digestion. Dried beans and spinach are excellent sources of iron. The lesser known Quinoa is also a source of protein. The benefits of soy protein products like tofu are equal to protein of animal origin. The choice boils down to one thing: either you like it or not. Calcium is found in abundance in greens such as broccoli, kale, spinach, and soybean products. Supplementing calcium by 1,000 milligrams per day is also recommended. Vitamin D also needs to be supplemented, preferably in tablet form. A recommended dose is 1,000 international units per day. Be- cause Vitamin B12 is found exclusively in animal products, those who choose a vegetarian diet should also take a supplement because a vegan diet is rich in folic acid and this can mask Vitamin B12 deficien- cy. Luckily, this vitamin comes in tablet form. Other good supplements are milk products derived from almonds, cashews, and walnuts. They taste good and are a healthy alternative to cow’s milk. Individual tastes develop at a very young age, which means we become accustomed to and com- fortable with a particular diet. In most cases, it is a diet that has more fat then we really need. Our taste buds become literally stuck on high fat items. Fortunately this “habit” can be retrained. Studies show that we can gradually change our taste preferences from high-fat to lower-fat foods. You can “retrain” your palate by gradually eating smaller portions of higher fat food. The real issue of reforming eating habits comes down to determination and will power. If you want to achieve the goal, you must work at it and persevere. When the goal is achieved, you will feel a boost in confidence and self-esteem. The trick is to find the best method that will work specifically for you and go in with the understanding that worthwhile goals take time. Here are some additional take home pointers: Think of food as an energy source. The better you eat, the better the body will run. Buy healthy food, especially in-season fruits and vegetables. Cut down on fatty foods, but the key is to cut back not eliminate . Also remember, that all types of nuts are healthy, have no cholesterol, but are loaded with calories When you start noticing the positive changes that are sure to come simply because you have be- come accustomed to and comfortable with a change in what tastes good to you, you’ll wonder, “Why didn’t I do this sooner?”
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