Be good to yourself and the world. Start off in your kitchen! Vegetarianism is not a new thing. But we now know more than ever about the health benefits of a mainly plant-based diet, and how and what to eat to keep fit and well. In this article I introduce some reasons which have affected my decision of choosing a vegetarian diet over a meat-based one and some basic nutritional guidelines and ideas for healthy, tasty vegetarian meals.
WHY VEGGIE?
1. Animal well-fare: The image of a cow roaming happily on a field is nowadays a myth rather than reality. Many domestic animals are bred to such proportions that it is hindering them from moving around freely. That is, if they have the space to move. Pigs and hens may never see daylight during their lives. The mass slaughtering of animals means death may become prolonged causing pain, suffering and stress to the animal, all of which are passed on to the meat section of the supermarket shelf!
2. State of the Environment: Following a vegetarian diet does indeed reduce our carbon footprints. Many farm animals are fed on grains that are fit for human consumption as well as high-protein foods such as soya to make them bigger, fatter and bulkier. Water and land resources are spent on producing feed for the cattle rather than producing food directly for humans to eat. Deforestation, release of methane, which is a powerful greenhouse gas, and degradation of land are all unpleasant side effects of livestock producing.
3. Health reasons: Increasing your daily intake of fruit and vegetables provides you with necessary vitamins, minerals and other micro-nutrients. Mainly plant-based diet also automatically provides more fibre, which is essential for good digestion. Eating a lot of red meat is known to increase the risk of heart disease and some forms of cancer. Aside from the physical benefits there are some psychological ones too. You may find that experimenting with vegetarianism may make you feel calmer, lighter and more grounded. Try it for a couple of weeks and see if you can notice a difference in your everyday life as well as on the mat!
WHAT’S RIGHT FOR ME?
Vegetarianism takes many forms. In everyday speech it is not uncommon to refer to someone who has fish but no other meat in their diet as a vegetarian or, more accurately, a pesco-vegetarian. This is a good place to start when thinking of making the transition from eating meat to being vegetarian. True enough, fish is packed with essential omega fatty acids that have been proven to improve cardiovascular health, this being only one of its assets. It is not, however, completely environmentally sustainable. Some species of fish are virtually endangered due to overfishing. At the same time, fish farming often requires more fish than it produces. This is because salmon, for instance, that’s being grown has to consume other types of smaller fish for nutrition.
Many vegetarians consume dairy produce and eggs. This is probably the most common form of vegetarianism. Eggs are a complete protein pack and also contain omega fatty acids but they are void of fibre. Milk and dairy produce are rich in calcium, which maintains bone health. Lacto-ovo-vegetarianism offers endless choices in the kitchen and you’ll not be short of recipes to cook.
Veganism means abstaining from any animal-based products. It takes some consideration to provide the body with all the necessary nutrients but with a little effort it is possible. Eating a versatile diet is the key. Combining different foods (pulses, grains, vegetables, nuts and seeds) means you are guaranteed a sufficient supply of vitamins, minerals, fats, carbs and proteins. Nowadays substitutes for milk, yoghurt and meats are widely available making it easier to follow a strictly plant-based diet. The only micro-nutrient not readily available in a vegan diet is B12 which should be taken as a supplement or in form of nutritional yeast.
There is no one way and we are all different in terms of what foods are most suitable. Through trying out different things you will find out what foods make you feel healthy and good. As you cultivate your awareness through your yoga practice, you may find yourself being drawn to foods you never thought of eating and giving up other things that used to be a part of your everyday diet. But if you have been a devoted carnivore, try something new for a change and start off with simply cutting down your intake of fish and meat to two or three times a week. Or go vegetarian/vegan for one week. Most probably you will feel a difference in energy levels and overall health (most definitely on the mat).
WHAT TO EAT?
Some key nutrients and where to get them:
Foods for protein: All different kinds of beans and lentils; tofu and tempeh (soya-based); seitan (gluten-based); nuts and seeds; quinoa.
Foods for calcium: Tofu; almonds; sesame seeds; soya, rice, almond and oat milk/yoghurt; pulses; green leafy vegetables; dried fruits especially figs. Vitamin D is vital in absorption of calcium. Sun is the key source but during winter months it is beneficial to use supplements.
Foods for iron: Beetroot; spinach and other dark leafy greens; nuts and seeds; tofu; wholegrain cereals such as wheat, oat, barley etc. Vitamin C supports the absorption of iron. Foods rich in calcium should not be eaten with foods rich in iron.
SIMPLE MEAL SUGGESTIONS:
Breakfast: Porridge (made with oat, barley or millet flakes) with fresh fruit, nuts, seeds and dried fruit; wholemeal bread with peanut/cashew/almond butter; muesli/granola with soya/rice/oat milk and fruit; poached or boiled eggs with wholemeal toast.
Lunch: Bean and vegetable soup with wholemeal toast and houmous; salad including leafy greens, two different pulses, a grain (quinoa, rice, millet, couscous) and fresh/steamed vegetables; sandwich made out of wholemeal bread, use houmous, guacamole, nutritional yeast or nut butters as spread and fill with fresh leaves, sprouts, grated carrots, sliced beetroots and a bean paste/seitan slices/tofu slices.
Dinner: Combine fresh and steamed vegetables; a grain, noodles or wholemeal pasta; 2-3 different pulses or tofu/tempeh and a dressing made of tomatoes, oat/soya cream or coconut milk. Use herbs and spices for flavor and toss with toasted nuts or seeds.
Snacks: fresh vegetables with houmous; dried and fresh fruit with nust and seeds; oatcakes with a nut spread; hadful of nuts and a small portion of cheese; soya/dairy yoghurt or silken (soft) tofu blended with berries and peanut butter; fresh fruit bar (such as Nakd or Trek).
Words by Meri Erkkilä
SOURCES:
www.vegaaniliitto.fi
www.wwf.fi
www.veganoutreach.org
www.vegansociety.com
