A Vegetarian diet

The vegetarian diet has gained popularity in recent years with estimates that vegetarians now account for 18% of the global population. Apart from the ethical and environmental benefits of cutting meat from your diet, a well-planned vegetarian diet may also reduce your risk of chronic disease, support weight loss and improve the quality of your diet.

WHAT IS A VEGETARIAN DIET?

The vegetarian diet involves abstaining from eating meat, fish, and poultry. There are several forms of vegetarianism, each of which differs in their restrictions.

The most common types include:

  • LACTO-OVO-VEGETARIAN DIET: Eliminates meat, fish and poultry but allows eggs and dairy products.
  • LACTO-VEGETARIAN DIET: Eliminates meat, fish, poultry, and eggs but allows dairy products.
  • OVO-VEGETARIAN DIET: Eliminates meat, fish, poultry, and dairy products but allows eggs.
  • PESCATARIAN DIET: Eliminates meat and poultry but allows fish and sometimes eggs and dairy products.
  • VEGAN DIET: Eliminates meat, fish, poultry, eggs, and dairy products, as well as other animal-derived products, such as honey.
  • FLEXITARIAN DIET:A mostly vegetarian diet that incorporates occasional meat, fish, or poultry.

THE BOTTOM LINE

Most vegetarians avoid meat, poultry, and fish, though some also restrict eggs, dairy, and other animal products. A balanced vegetarian diet with nutritious foods like produce, grains, healthy fats, and plant-based protein may offer several health benefits, but it may increase your risk of nutritional deficiencies if poorly planned. Be sure to pay close attention to a few key nutrients and round out your diet with a variety of healthy whole foods. That way, you’ll enjoy the benefits of vegetarianism while minimizing the side effects.

 

Anti-Inflammatory foods you can eat

Inflammation can be both good and bad. On one hand, it helps your body defend itself from infection and injury. On the other hand, chronic inflammation can lead to weight gain and disease. Stress, inflammatory foods, and low activity levels can make this risk even greater. However, studies demonstrate that some foods can fight inflammation.

13 foods which may help to fight inflammation:

  1. Berries
  2. Fatty fish
  3. Broccoli
  4. Avocados
  5. Green tea
  6. Peppers
  7. Mushrooms
  8. Grapes
  9. Turmeric
  10. Extra virgin olive oil
  11. Dark chocolate and cocoa
  12. Tomatoes
  13. Cherries

Facts about Alcohol

There are many mixed messages out there about alcohol. On the one hand, moderate amounts have been linked to health benefits. On the other, it is addictive and highly toxic — especially when you drink too much.

The truth is that the health effects of alcohol vary between individuals and depend on the amount and type of alcohol consumed.

WHAT IS ALCOHOL?

The main psychoactive ingredient in alcoholic beverages is ethanol. Generally referred to as “alcohol,” ethanol is the substance that makes you drunk.

It’s produced by yeasts that digest sugar in certain carb-rich foods, such as:

  • Grapes— used to make wine.
  • Grains— used to make beer.

Alcohol is one of the most popular psychoactive substances in the world. It can have powerful effects on your mood and mental state. By reducing self-consciousness and shyness, alcohol may encourage people to act without inhibition. At the same time, it impairs judgment and promotes behaviour people may end up regretting. Some people drink small amounts at a time, while others tend to binge drink. Binge drinking involves drinking large amounts at a time to get drunk.

DANGERS OF ADDICTION

Some people become addicted to the effects of alcohol, a condition known as alcohol dependence or alcoholism.

An estimated 10% of the UK are believed to have been dependent on alcohol at some point in their life. Alcohol dependence is one of the main causes of alcohol abuse and disability in the UK and a strong risk factor for various diseases.

WHICH TYPE OF ALCOHOLIC BEVERAGE IS BEST?

What you drink matters less than how much you drink.

However, some alcoholic drinks are better than others.

Red wine appears to be particularly beneficial because it is very high in healthy antioxidants. In fact, red wine is linked to more health benefits than any other alcoholic beverage. That said, consuming high amounts does not provide greater health benefits. Heavy drinking causes health problems — regardless of the type of beverage.

What is a balanced diet?

A balanced diet gives your body all the nutrients it needs to function correctly.

A balanced diet is a diet that contains a variety of foods in certain quantities and proportions so that the requirement for calories, proteins, minerals, vitamins, and alternative nutrients is adequate, noting a small provision of nutrients is held in reserve for those occasions when we go hungry!

A healthy diet is a diet that helps maintain or improve your overall health. A healthy diet provides the body with essential nutrition, fluid, macronutrients, micronutrients, and adequate food energy.

WHY A BALANCED DIET IS IMPORTANT?

A balanced diet supplies the nutrients your body needs to work effectively. Without balanced nutrition, your body is more prone to disease, infection, fatigue, and low performance.

Children who don’t get enough healthy foods may face growth and developmental problems, poor academic performance, and frequent infections. They can also develop unhealthy eating habits that may persist into adulthood.

Without exercise, children also have a higher risk of obesity and various diseases that make up metabolic syndrome, such as type 2 diabetes and high blood pressure.

PUTTING IT ALL TOGETHER

A healthy diet will combine all the nutrients and foods groups mentioned above, but you need to balance them, too. A handy way to remember how much of each food group to eat is the plate method. The “Choose My Plate” initiative recommends:

  • Filling half your plate with fruits and vegetables
  • Filling just over one quarter with grains
  • Filling just under one quarter with protein foods
  • Adding dairy on the side (or a non-dairy replacement).

Keep in mind this is generic and individual needs will vary. Always consult a nutritionist / GP if you are unsure.