Vegetarians Live Longer

A recent study published in the Journal of the American Medical Association has shown that vegetarians may live longer.  Research showed that those following a plant-based diet were 19 percent less likely to die than their meat-eating peers and boasted 12 percent fewer deaths. And you don’t have to eliminate all animal products to gain the extra health boost. In fact, all of these vegetarian-style diets garner the advantages reported in the study:

•  Semi-vegetarian (flexitarian): eats meat less than once per week
• Pesco-vegetarian (pescatarian): eats fish but no meat or poultry
• Lacto-ovo vegetarian: eats dairy and eggs but no meat, poultry or fish
• Vegan: No animal products whatsoever, including meat, poultry, fish, dairy, and eggs 

Vegetarian or not, here are simple, everyday ways to amp up your intake of plant-based foods and reap the noted health perks:

•  Join the Meatless Monday campaign. Make an effort to go vegetarian one day per week. It’s good for your body, the environment and your wallet. Try this Quinoa-Black Bean Casserole for a satisfying one-dish dinner or these yummy Lentil Sloppy Joes for an easy weeknight meal.

Quinoa-Black Bean Casserole

• Experiment with vegetarian proteins like tofu, beans and lentils. They make hearty, delicious entrees that leave you feeling satisfied, but not stuffed. Plus, beans and lentils are packed with filling fiber, and essential nutrients like potassium, folate, magnesium, and iron. As for tofu...it comes in various textures and makes an excellent meat substitute in just about anything. Explore recipe ideas online or in cookbooks, or try cooking with a vegetarian friend to learn tasty ways to include these legumes. Check out my recipe index for simple meals using lean veggie proteins like Three-Bean Veggie Chili, Sweet and Sour Tofu Veggie Stirfry, and Mango Lentil Bisque.

Mango Lentil Bisque

• Try milk alternatives like unsweetened almond and soy milk. Just be sure to look for varieties that are fortified with calcium and vitamin D, with no sugar added. Simply swap these in for wherever you’d typically use cow’s milk…in coffee and tea, smoothies, and enjoy with your favorite cereal or oatmeal.

• Incorporate colorful produce into every meal.Fruits and veggies provide an ample amount of nutrients and consuming different colors means you’ll take in a greater variety of these essential vitamins and minerals. Try adding frozen berries to your morning oatmeal or smoothies, piling your sandwich or pizza with mushrooms, roasted peppers, and onions, or tossing whatever veggies are in the fridge into a stir-fry.  You can even sneak veggies into your usual meals – try whipping up some Veggie Tuna Salad, Spinach Taco Burgers, or Cauliflower Mashed Potatoes.

Veggie Tuna Salad