In our fast paced, modern society, it is easy to be removed from what constitutes a healthy balanced diet as so much of our food is consumed in a refined and processed form. Indeed, some people may rarely experience sitting around the table for dinner with the rest of the family — their sustenance through the day being derived from snack foods, meals on the run, fast food outlets, meals eaten in front of the TV and so on.

 Have you ever wondered why you feel the urge to eat junk while watching television? According to researchers, 86% of television advertising time is devoted to fatty, sugary or salty foods

A vegetarian diet, well-balanced, provides all the nutrients necessary for a healthy body. Learning about vegetarian cooking is also fun and creative. Meals need never be boring when, for example, there are over one hundred different beans to choose from!

For the person aspiring to become a vegetarian therefore, it is not a case of the present-day standard American diet without the meat. Most Americans consume far too much protein, fat, sugar, salt etc. Nutritious vegetarian meals, on the other hand, are centered around starches and fresh produce, include a modicum of protein, and keep fat, sugar and salt to a minimum. Carbohydrates, as discussed in a previous post, should make up the bulk of your diet, around three-fourths. Grains being easy to digest and loaded with complex carbohydrates, are the body’s most readily available source of sustained energy. Whole grains contain significant amounts of protein, essential oils, B vitamins, E vitamins, iron and many other minerals. Meals can be built around whole grains, and the breads, pastas and noodles made from them. Refined grains lack the fiber contained in the whole grain. Fiber is important for preventing fluctuations in blood sugar and this is why whole grains provide a satisfying feeling of fullness.

Approximately half of your daily calories should come from grains. Their extraordinary versatility makes it easy for whole grains to take centre stage in your meals. Cook up a pot of rice, millet or quinoa to accompany stir-fry or vegetable stew. Simmer some barley in soup. Use leftover grains as the basis for stuffed vegetables, burgers, casseroles and puddings. Make oatmeal or another whole-grain hot cereal for a warming breakfast, or mix muffins for a morning treat. Pasta with grilled vegetables makes a speedy dinner.

Besides grains, fruits and vegetables are an excellent source of vitamins (especially A and C). Studies have shown that people who eat large amounts of fruits and vegetables have lower incidences of some cancers and other diseases.

Add several servings of fresh vegetables and fruits to your meals every day, in salads, stir-fries, soups and side dishes. To get the most from vegetables and fruits, eat them as fresh as possible. Avoid overcooking vegetables, and save the vegetables’ cooking water to use in soups and stock.

THE PROTEIN MYTH The notion that it’s difficult to get enough protein without eating meat is a myth. There’s protein galore in a vegetarian diet, in all the peas, beans, soy and dairy products and nuts and seeds. Even grains and some vegetables have an appreciable amount. Protein deficiency is only a concern if a diet is too low in calories or too high in refined and processed foods. Only about 10 percent to 15 percent of calories should come from protein. It’s increasingly apparent that too much protein, rather than too little, is detrimental. Excess protein overworks the kidneys—increasing the amount of minerals excreted in the urine—and may be related to cardiovascular disease and cancer.

THE FAT FETISH The body uses fat in many ways. It is essential for healthy cell membranes, protective padding and insulation and the absorption of fat-soluble vitamins. Fats should make up somewhere between 10 percent and 25 percent of the calories ingested (although lower amounts have been recommended as ideal for health). The ideal amount depends on your health: how much fat you are already carrying around, your activity level, your cholesterol level and so on. Hidden fats are often contained in convenience foods and restaurant meals.

CALCIUM Not only available in dairy foods, but also green vegetables such as broccoli, turnip and collard greens, okra, acorn squash, figs, almonds, hazelnuts, sunflower and sesame seeds, soybeans, sea vegetables, garbanzo beans (chick peas) and tofu that’s coagulated with calcium salts.

IRON Recent TV and magazine commercials (sponsored by the beef industry) would have women believe that non-meat-eaters become deficient in iron. That is not true! Major sources of iron are available in broccoli, dark leafy greens, sweet potatoes, chickpeas, almonds, prunes, figs, raisins, sea vegetables and whole grains: wheat, brown rice, millet, oats. Iron absorption is increased when vitamin C is present.

Vegetarian diets are not only being recognised as healthier by those who decide to eat a vegetarian diet, but also now by insurance companies . A US Company  which insures 10 million Americans announced that it would cover the cost of the “reversal programme” created by Dr Dean Ornish who is the director of the Preventative Medicine Research Institute in California. The programme sets out to reverse coronary artery disease by vegetarian diet, exercise and stress reduction. He has had an 82% success rate so far and his results have even appeared in the prestigious British journal “Lancet”. This landmark insurance decision indicates an emerging revolution in the treatment of chronic illnesses. Cancer, arthritis, RSI and back pain are mentioned to benefit from such programmes and three well-known medical centres are in the process of opening similar establishments in the USA. It is stated that these new courses cost about one tenth of the standard ones.

Of course, we understand that diet alone is not sufficient for total well being. As well as a nourishing diet, regular exercise and healthy relationships, we also need to find a healthy way to relax and reduce stress. Meditation is a great way to reduce stress. My favorite way to meditate is by practicing mantra yoga or singing mantras (sacred sounds) alone or with friends to musical accompaniment. The Sanskrit word “mantra”  means a sound that frees a person from anxiety (“mana” means “mind” and “trayah” — “liberation”).  To hear some mantras being sung, listen to this Relaxing Chant by Jagad Guru Siddhaswarupananda.  It’s such a great way to combining creativity, music, and relaxation. Enjoy!