Ishi Khosla is a former senior nutritionist at Escorts. She heads the Centre of Dietary Counselling and also runs a health food store. She feels that for complete well-being,one should integrate physical,mental and spiritual health. According to her: To be healthy should be the ultimate goal for all. Very often,I find people wanting to become vegetarians to lose weight. Not only this,many claim that they have lost pounds after switching to a vegetarian diet. Is this based on sound science or simply a belief,needs to be explored. Research shows that adults and children who follow a vegetarian diet are generally leaner than non-vegetarians. This is true when meat,poultry,seafood and eggs are eliminated and plenty of fresh fruits,vegetables,whole grains,low-fat dairy and plant protein through legumes and nuts are included. Such a vegetarian diet is lower in calories,has less fat,is high in fibre and includes plant protein through foods that are more filling. However,simply following a vegetarian diet,does not automatically make it low calorie or healthy and,therefore,does not ensure weight loss. One can easily gain weight on a vegetarian diet if the portion sizes are too big or if one eats high-calorie,high-fat and high-carbohydrate foods,such as sweetened beverages,fruit juices,starches through potatoes,parathas,puris,breads,rice,sandwiches,oily curries,biscuits,fried foods,calorie dense snack foods like namkeens,samosas,pakoras,desserts and sweets. Even some foods marketed as vegetarian can be high in calories and fat,such as soy products - mock meats,soy sausages,vegetarian burgers and snack bars. This is why its possible to be overweight while following a vegetarian diet. Both vegetarians and non-vegetarians can make unhealthy choices that contribute to weight gain,such as eating large portions of high-calorie low-nutrient foods. Therefore,whether you follow a vegetarian diet for cultural,religious,ethical or health reasons,or eliminate or reduce meat,poultry,seafood and other animal products to become healthier and /or to lose weight,make prudent choices. For those who do follow a non-vegetarian diet,ensure that you choose fatty fish,lean meats in moderate amounts alongwith plenty of vegetables,fruits,low-fat dairy,whole grains,legumes,pulses,nuts and seeds. The basics of achieving and maintaining a healthy weight are the same for everyone. Follow the principles of healthy eating variety,balance and moderation. Eat less,choose nutrient dense foods and exercise more. Vegetarian diet should be as carefully planned to make sure its nutritionally balanced. Tips on eating a healthy vegetarian diet * Eat a variety of fruits,vegetables,whole grains,enriched grains,legumes,seeds and nuts. * Choose low-fat protein sources,such as low-fat dairy,beans,dals and other legumes. * Limit foods and beverages that are highly sweetened. * Use healthy cooking methods. Instead of frying and rich curries,try steaming,boiling,grilling or roasting. * Keep an eye on calories. Even healthy fats,such as nuts and cold pressed oils,have calories that add up quickly. * Use smaller amounts or try low-fat versions of salad dressings and condiments. * Choose a diet rich in iron,zinc,vitamin B12,vitamin D and omega 3. Supplements for these nutrients may be considered. Include foods rich in omega-3 fats - flaxseeds,flaxseed oil,walnuts,canola oil,mustard,sesame,soy and green leafy vegetables. * Get regular physical activity.
