Healthy Food Recipe

Posts Tagged ‘Vegetarian Diet’

You have possibly considered putting your child on a vegetarian diet, if you are vegetarian parent. Whatever the situation is, you may have doubt whether or not a vegetarian diet is sustainable, healthy choice for your child, putting your child on a vegetarian diet could potentially stunt their growth.

These concerns most likely prevented you from putting your child on a vegetarian diet up to this point.

If you aren’t well-prepared to put your child on a vegetarian diet, you definitely shouldn’t. Thought, if you have done your nutritional research and you are familiar with the nutrients vegetarians commonly lack, then you know that these problems can easily be overcome with some meal planning.

You also know that putting your child on a healthful vegetarian diet can greatly improve her health in both the short and long term. If you haven’t researched vegetarian diets thoroughly, but you are anxious to start your child on one now, you should start by ensuring that you plan meals to boost amounts of the following nutrients (that most vegetarians lack) :

If, for dietary or ethical reasons, you have decided that you want to put your infant on a vegetarian diet, you should be very careful in choosing formulas and solid food for your child.

If you plan to breastfeed the infant and you are also a vegetarian, you may need to supplement breastmilk with additional sources of nutrition, depending on your dietary restrictions. If you are a vegan, or an ovo-vegetarian, you should add sources of vitamin B-12 to your child’s diet.

If you plan to use formula rather than breastmilk, you should stick to commercial formulas, which contain the proper amounts and ratios of nutrients. If you opt for a homemade formula or soymilk over a commercial product, your child could experience developmental problems from a lack of proper nutrition.

If you want to keep your infant on a vegan diet, you can select a soy commercial formula, as long as it is nutritionally-adequate.

Nutritionists suggest that you keep your infant on a full-fat, high protein diet after age one, which includes vegetarian-friendly foods, such as mashed and pureed avocados, soy milk, nutrient-fortified tofu, and yogurt.

When you are ready to switch your infant to solid vegetarian foods, you can introduce solid tofu, pieces of vegetarian burgers, eggs, and cheese.

If you supplement what a nonvegetarian diet lacks, maintain a full-fat diet, and increase your infant’s sources of protein, you should have no problem maintaining a healthful vegetarian diet during your child’s crucial developmental stages.

1. Protein. Make sure your child is consuming enough protein by adding additional sources, such as wheat,soybeans, isolated soy protein, and nuts.

2. Calcium. Make sure your child is consuming enough calcium by adding calcium-fortified processed foods and leafy green vegetables to his diet.

3. Iron. Add more iron to your child’s diet by increasing servings of soybeans, pinto beans, tofu, and cereals.

4. Zinc. Enhance your child’s zinc intake by increasing his servings of almonds, peanut butter, and mushrooms.

If you concentrate on compensating for all of these common nutritional deficiencies, you absolutely can put your child on a vegetarian diet without any negative health consequences.

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Having a baby is a very exciting time in the lives of most people and trying to stay healthy is something that is at the forefront of most people’s minds.  Trying to carry a successful pregnancy while following a vegan lifestyle might seem extremely difficult, but for the average woman who is healthy during pregnancy it is completely possible to do.  However, there are a few considerations that you should take into account in order to obtain the best results possible.

The average woman going through a normal pregnancy has very few complications.  Yet at the same time, this seems eerily like a wonderful dream that may not actually describe your situation.  Most women have at least some mild problems during their pregnancy, which makes it a bit difficult to have the perfect smooth pregnancy that they have dreamed of.  You are certainly not alone if you have experienced some complications, but if you are Vegan, it is very important to ensure that you are giving yourself, as well as your baby the nutrients that are needed.

It is vitally important that you tell your doctor that you are vegan when you first start seeking prenatal care.  This will help your doctor to discuss your specific nutritional needs and also closely monitor you and your baby to be positive that you are getting the results that are needed.  Many women are able to gain the proper amount of weight with no problems, however many others need assistance monitoring their weight to ensure that they gain enough weight while others need help to ensure they do not gain too much.  There are plenty of ways that your doctor can help you, but without knowing your typical eating habits, it is virtually impossible to determine.

Talking the time necessary to write down all of the foods that you consume is extremely helpful as well.  This will allow your doctor to quickly and easily see if there is anything that you should be eating that you are not presently eating.  Additionally, taking a multi-vitamin is very important.  This will help you to ensure that any deficiencies that you might have are actually resolved, rather than just ignored.  Taking steps to ensure you stay in good health is much better than waiting until a problem develops to seek help as well, especially since your goal is ensuring that your baby stays healthy.

Unlike what you might think, it is not impossible to carry a baby to full term while consuming a vegan diet.  You might need to devote a bit of additional effort to planning meals, but every year there are hundreds of successful vegan pregnancies.  You too can join the women who begin and finish their pregnancies as a vegan and you are sure to be proud that you completed it as well.  Trying to raise your baby as a vegan right from pregnancy is a great start for their life and can also provide some great benefits as well.

Taking the time to really discuss your dietary needs with your doctor is vital though to ensure that you remain healthy.  Also, make sure that you are consuming enough calories to cover your needs as well as the needs of your baby.  This will help you to ensure that your baby develops properly and you are not weak or lightheaded at times.  This is not a problem that is exclusive to veganism though, rather it is a complication that can happen to women regardless of typical dietary habits.

Healthy babies are possible regardless of which diet you choose to follow.  Talking to your doctor and ensuring that you are eating properly are all the basic steps that you need to follow which will be extremely effective in helping you achieve your goal of a happy and most importantly healthy baby.  Skimping over vital nutrients is obviously not recommended regardless of which dietary method you are planning to follow and should be avoided at any costs possible.

• 4 eggs ½ cup plain flour
• 60g margarine melted 2 cups milk
• ½ tsp baking powder 1 cup grated cheese
• 1 cup chopped, cooked spinach salt & pepper

Whisk eggs, butter & milk together. Pour into combined remaining

ingredients. Mix until well blended. Pour into pie dish, bake in mod

oven 45 mins.

You’ve weighed your options carefully, studied the pros and the cons, and decided that the vegetarian lifestyle is right for you. But where do you start making the changes? Do you go ‘cold turkey?’ Do you adopt a more gradual approach to transitioning to vegetarianism? However you choose to make the change, you can begin to achieve the health benefits of vegetarianism by significantly cutting down on the amount of meats consumed, and making vegetables, fruits, legumes, and whole grains the focus of your meals.
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2 med. onion
1/2 c. oil
2 med. zucchini, thinly sliced
1 med. eggplant, peeled (1/2 inch
pieces)
2 tsp. basil flakes
1 tsp. salt
1 med. green pepper, sliced
2 cloves garlic
3 med. tomatoes, chopped
6 oz. V-8 or tomato juice
2 tsp. parsley flakes
1/4 tsp. pepper

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Thanksgiving

Although most of us have Thanksgiving traditions, some variation in the menu can add interest to the meal. If you’ve never served roasted vegetables, consider trying the recipe from our recent column.

You can include white potato, sweet potato and carrots, roast them a day or two before Thanksgiving and reheat them in the oven as the turkey rests.
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Vegetarian Recipes

1 (10.75 ounce) can condensed cream of potato soup
1 (15 ounce) can mixed vegetables, drained
1/2 cup milk
1/2 teaspoon dried thyme
1/2 teaspoon ground black pepper
2 (9 inch) frozen prepared pie crusts, thawed
1 egg, lightly beaten

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Salad Recipe

1 cup orzo(a rice shaped pasta)or sub any small pasta shape
1/2 teaspoon tumeric
4 carrots, peeled
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon paprika
1/2 cup currants
1/2 cup pine nuts, toasted
3 tblsp chopped fresh coriander
1/4 cup virgin olive oil 2 tblsp spiced vinegar
salt and pepper

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