Vegetarian Awareness Month

We've probably all heard of Meatless Mondays but did you know that  October is National Vegetarian Awareness Month? Even though the month is nearly over, now is as good a time as any to think about replacing your meat protein with beans, whole grains, legumes and fruit.  Just try it for one meal once a week, then you can add another meal to work your way up to even a whole day or a couple of days entirely meat free.  From Food and Nutrition Magazine, here are 5 really good reasons to try to eat more vegetarian based meals.

Reasons to celebrate Vegetarian Awareness Month, even for non-vegetarians

Taste! Vegetarian meals are delicious, fast and easy. Meatless food is far from boring; experimenting with antioxidant-rich herbs, spices and sauces for flavor can be fun for chefs and families alike.  

Meatless Monday has gained national and worldwide attention. Gaining knowledge about meatless meals can help save money and time and increase dietary micronutrients and fiber for you and your family.

Save money. Meat accounts for an estimated 10 percent of American food-spending. Eating vegetables, grains and fruit in place of the roughly 250 pounds of beef, chicken and fish each non-vegetarian eats annually could cut individual food bills by an average $4,000 per year. 

Vegetarian diets are statistically higher in fiber. Though 25-38 grams of fiber per day is recommended, the typical American consumes only 12-15 grams. Increasing whole grains, legumes and fresh produce can easily help achieve the goal. For example, a pound of beef contains zero grams of fiber, but just one cup of lentils has 16 grams. 

Health. Studies show that vegetarian diets are statistically higher in many vitamins. There is also recent research that indicates vegetarians experience a significantly lower overall incidence of cancer and have a lower saturated fats and cholesterol intake.

The key to a healthy nutritious vegetarian diet is to make sure you're eating a variety of foods. Make sure you're getting enough:

Protein: lentils, beans, tofu and cheese

Calcium: cheese, milk, yogurt, and dark green leafy vegetables such as bok choy, broccoli, kale and collard greens

Fruits and Vegetables: eat as much as you can in all their different colors

Seasonal Foods: It'll be cheaper to eat fruits and vegetables that are in season since you'll potentially find more of it in the grocery stores. Plus, you'll get the full amount of antioxidants, fiber, minerals and vitamins from eating fresh seasonal foods. 

Whole Grains: Full of fiber which will keep you feeling full longer while also fighting against heart disease, obesity and diabetes and lowering cholesterol levels.

For vegetarian recipes, click here: http://projectbridge12.blogspot.com/p/recipies.html