A macrobiotic vegetarian diet excludes all meat, poultry, dairy produce and eggs, but at initial levels may include fish. A macrobiotic vegetarian aims to maintain a balance between foods seen as ying (positive) or yang (negative). The macrobiotic diet progresses through ten levels, and becomes more and more restrictive. Not all levels are vegetarian, though each level gradually eliminates animal products. The highest levels eliminate fruit and vegetables, eventually reaching the level of a brown rice diet.
A macrobiotic vegetarian diet is not recommended from a nutritional viewpoint.
Studies show that vegetarian diet which emphasis on low fat, high carbohydrate and high fibre foods has a beneficial effect on carbohydrate metabolism, lowering blood sugar levels. Therefore can substantially lower risk of type II diabetes and other health problems like obesity, coronary heart disease, high blood pressure and some forms of cancer than non-vegetarians.
A carefully planned healthful and nutritionally sound vegetarian diet should include essential nutrients,
Protein - Almost all foods except for alcohol, sugar, and fats are good sources of protein. Proteins from plant alone can provide sufficient of the essential and non-essential amino acids, as long as sources of dietary protein are varied and caloric intake is high enough to meet energy needs. Whole grains, legumes, vegetables, seeds and nuts all contain both essential and non-essential amino acids. Soy protein has been shown to be equal to proteins of animal origin. It can be your sole protein source if you choose.
Iron - Dried beans, spinach, enriched products, brewer's yeast and dried fruits are all good plant sources of iron.
Vitamin B-12 (cyanocobalamin) - This vitamin is plentiful in meat poultry, fish, eggs and daily products- that is foods from animal sources. Vegans can get B-12 from soy products, such as soy drinks, that are fortified with this vitamin.
Vitamin D - Vitamin D is produced by exposure to sunshire. Provided the ultraviolet light is not affected by smog, dust, or cloud, about 15 minutes a day or 1 - 2 hours a week will ensure adequate amounts are produced. you can also get it from dairy foods, like full-cream milk, cheese and cream.
Calcium - Studies show that vegetarians absorb and retain more calcium from foods than nonvegetarians do. Calcium Vegetabis found in dark green vegetables such as spinach, kale and broccoli, and some legumes and soybean products, are good sources of calcium from plants. Many dairy foods, especially milk and yoghurt, are also excellent sources of calcium. The recommended intake for calcium for adults 19 through 50 years is 1000 milligrams/day.
Zinc - Zinc is needed for growth and development. Good plant sources include grains, nuts and legumes. Shellfish are an excellent source of zinc. Take care to select supplements containing no more than 15-18 mg zinc. Supplements containing 50 mg or more may lower HDL ("good") cholesterol in some people.Fat - Vegan diets are free of cholesterol and are generally low in fat. High-fat foods, which should be used sparingly, include oils, margarine, nuts, nut butters, seed butters, avocado, and coconu