Even if you're not interested in becoming a vegetarian or vegan, there are plenty of reasons to up your intake of plant-based meals. In an Oxford University study of nearly 38,000 adults, researchers found that meat-eaters tended to have the highest body mass index (BMI) for their age and vegans the lowest, with vegetarians and semi-vegetarians in between. A study out this year, the largest yet to compare heart disease rates between vegetarians and meat eaters, found that a vegetarian diet can reduce the risk of heart disease (the No.1 killer of both men and women) by a third. In addition to these long-term health benefits, I've seen immediate improvements among my clients in cholesterol profiles, blood pressure, blood sugar levels, immunity, and digestive health. In addition to transforming your body, eating more plants can have a powerful impact on your mind. According to the latest data, roughly 75 percent of Americans fall short of the minimum recommended five daily servings of produce. In my previous post about how to get gorgeous skin, I shared research about how a higher intake of produce can literally create a healthy glow, because antioxidants improve circulation, and alter skin pigment. Eating more fresh, raw veggies can also help you avoid nasty substances called advanced glycation endproducts, or AGEs, which are produced when food is cooked to high temperatures using dry heat.
Eating more veggie-based meals can help you shrink your shape, and studies show that losing just 10 pounds is enough to boost sex hormones and improve your love life.
A Czech study compared body odor pads collected from meat-eating and non-meat eating men, and found that samples from the latter group were rated as significantly more attractive and pleasant. Cynthia Sass is a registered dietitian with master's degrees in both nutrition science and public health.
Praveen Gupta, neurologist of Artemis Health Institute, Gurgaon, India, said, reducing animal protein intake and increase vegetable protein levels tended to have a low fat and cholesterol in the body. However, he also reminded the ill effects of a vegetarian diet, which can increase the risk of mental disorders, such as memory loss that is too early.
The increased risk was minimal intake of vitamin B12 as commonly found in fish, meat, eggs, milk, and other non-vegetarian products.
Outlines suggestions for enhancing the availability and absorption of iron in the diet through food selection and preparation techniques. Presents practical suggestions for adding calories and protein to meals with the goals of regaining muscle mass, energy, and preventing weight loss. Categorizes foods into very good, good, and fair sources of calcium; presents opportunities to increase calcium intake with recipe suggestions, snack ideas, and grocery list. Designed to help improve the nutritional intake of individuals undergoing cancer treatments affecting the patient’s food intake and nutritional status; addresses the issues of nausea, sore mouth, diarrhea, indigestion, and constipation.
Provides nutrition guidelines for maintaining stable vitamin K intake in order to obtain the maximum therapeutic effect of Coumadin® and other anti-coagulant medications.  Summarizes Vitamin K content of foods and emphasizes the importance of consistency in Vitamin K intake. Outlines methods to achieve the DASH diet food plan demonstrated to help reduce blood pressure. Provides a one page diabetes self-management summary; opportunity to review medications, carbohydrate budget, sick day advice, exercise, and the “rule of 15” for treating hypoglycemia.
Actual food photography beautifully illustrates techniques to increase dietary fiber with fruits, vegetables, whole grains, legumes, nuts, and seeds. Outlines key post-surgical dietary principles to achieve and maintain optimal nutritional status while losing weight with the assistance of the Lap-band® type device. Establishes goals for achieving slow, gradual prenatal weight gain and presents a simple approach to managing blood glucose control during pregnancy. This new counseling tool helps patients identify customarily consumed foods which promote inflammatory atherosclerotic processes and guides the patient to find ways to replace harmful foods with heart healthy anti-inflammatory foods. Provides feeding techniques and a timeline for introducing solid foods based upon baby’s age and demonstrated signs of developmental readiness through the first year of life.     Specific foods to prepare and mealtime menu ideas are suggested.


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Outlines key post-surgical dietary principles with illustrations to help patients achieve and maintain optimal nutritional status while losing weight after Roux en Y gastric bypass surgery. Provides dietary suggestions to prevent or relieve the common pregnancy related discomforts of nausea, constipation, and heartburn; action plans and food suggestions provided. Outlines key post-surgical dietary principles with illustrations to help patients achieve and maintain optimal nutritional status while losing weight after Vertical Sleeve Gastrectomy.
If a lacto-ovo vegetarian consumes a variety of whole foods, then there is little concern about nutrient deficiencies.
Lacto-ovo vegetarians exhibit low rates of cancer, heart disease, obesity, diabetes and hypertension.
The nutrient of concern in vegan diets is B12, which is found only in foods of animal origin.
Macrobiotic philosophy is linked to Buddhism and to the ancient Chinese principles of yin and yan. The diet makes extensive use of rice, sea vegetable and Asian condiments, such as tamari, miso, and umeboshi plum.
A simple way of preparing grains is by cooking them in vegetable broth, or by using apple juice as part of the cooking liquid. Breakfast is a good opportunity for vegetarians to consume more grains, since foods such as cereals, breads, pancakes, muffins, bagels, pancakes, and French toast contain many grains. Lunch foods with high grain contents include sandwiches, cold pasta or rice salads, and soups with pasta, rice, or barley. Green leafy vegetables, such as kale, collards, and mustard, turnip, and dandelion greens, are especially valuable in providing a wide variety of nutrients, particularly calcium. Vegetables can be flavored with salad dressing, nonfat salad dressing, flavored mustards, herb vinegars, or Parmesan cheese. Canned beans are a good choice for those who do not have the time to prepare long-cooking foods. If flatulence and discomfort from beans is a problem, vegetarians can consume less gas producing legumes, like lentils or split peas. Chili, baked beans, black-eyed peas, kidney beans, lima beans, pinto beans and lentil soup is a good way to introduce legumes into the diet. There are several meat analogues that are made out of soy protein or gluten (wheat protein). Fruits are well liked and therefore it is not difficult for vegetarians to get their daily servings of fruits.
Stewed, or cooked and mashed fruits are an excellent option for older people and children who cannot chew well. Many vegetarians choose to consume vegetable milks, like soymilk (protein-rich), rice milk, or almond milk. Includes all nuts and seeds, including nut butters such as peanut butter and almond butter.
Compared with most legumes, nuts and seeds are high in fat, and therefore need to be limited. Included in the food guide as an option for adults, and are an important contributor of calories in children.
Fats usually include vegetable oils, mayonnaise, salad dressings, margarine butter, soy or cream cheese, and sour cream.
Fats can contribute vitamin E and essential fatty acids, but should be limited in the adult diet.


In my private practice, more of my clients are experimenting with meatless cuisine than ever before, and they're reaping the rewards. Another published in the American Journal of Clinical Nutrition compared over 10,000 vegetarians and nonvegetarians, and found that BMI values were higher in nonvegetarians in all age groups for both genders.
Plant-based meals tend to be richer in antioxidants and fiber, which are both tied to weight loss, and researchers have seen an increase in calorie burn after vegan meals.
Another 2013 study, from researchers at Loma Linda University, followed over 70,000 adults in their mid to upper 50s, and found that over a six year period, the death rate from all causes was 12 percent lower for vegetarians than for meat eaters. Many have also reported fewer aches and pains, likely due to the anti-inflammatory effect of consuming more plant foods, which may also fight aging, as well as conditions like Alzheimer's. In a study published in the British Journal of Health Psychology, nearly 300 young adults completed daily food diaries for three weeks, which included mood ratings. In addition, the most powerful libido-boosting foods are plant-based (check out our list of libido-boosting foods).
Frequently seen on national TV, she's Health's contributing nutrition editor, and privately counsels clients in New York, Los Angeles, and long distance.
Therefore, the weight loss affected more calories from food intake and output of calories from physical activity. In addition to be sure that consumed pesticide-free vegetables, a vegetarian too smart to have a varied menu as legumes, fruits, vegetables and fiber. Presents the vegetarian “healthy plate” with menu suggestions for vegans and lacto-ovo vegetarians; encourages patients to try new foods from international vegetarian cuisines. Because each person's health needs are different, a physician should be consulted before acting on any information provided in these materials. The lifestyle focuses on the principles of balance and harmony with nature and the universe.
In addition, weight gain over a 5-year period was lowest among people who adopted a diet containing fewer animal foods.
Just be sure your veggie-derived meals are made from whole, nutrient-rich foods, not processed "junk food" like vegan versions of hot dogs, cookies, and donuts. And according to the American Institute for Cancer Research, vegetarian and vegan diets significantly reduce cancer risk, including stomach, colon, pancreatic, breast, uterine, and ovarian cancers. Scientists found that a higher intake of produce resulted in more energy, calmness, and greater feelings of happiness, effects that positively impacted the volunteers not only on the days they ate fruits and veggies, but also throughout the following day. Cynthia is currently the sports nutrition consultant to the New York Rangers NHL team and the Tampa Bay Rays MLB team, and is board certified as a specialist in sports dietetics. Although every effort is made to ensure that this material is accurate and up-to-date, it is provided for the convenience of the user and should not be considered definitive.
MEDI-DIETS ™ and Diet Consult Pro do not make any representations about the suitability of these materials for any other purpose. Any individual or entity using these materials assumes all responsibility and risk for such use. Neither MEDI-DIETS™ nor Diet Consult Pro shall have any liability whatsoever for any use of these materials.



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