Healthy Vegetarian Diet
Three principles recommended by Ministry of Health for a healthy vegetarian diet are to eat clean, nutritious, and safe food. Consumers should eat all 5 food groups, choosing a variety of fruits and vegetables or 5 colors, as well as give the importance of cleanliness: washing fruits and vegetables before eating in order to prevent chemical residues that are at risk of cancer.
On October 4th, 2013, at Samyan Market Pathumwan District, Bangkok, the Department of Health organized a campaign of “Good health starts here…Confidence in vegetarian food by eating organic vegetables, safe and healthy food.” It is believed that abstinence from meat and other negative stimulants during vegetarian festival will lead to good health and peace of mind but the consumers need to be mindful in selecting safe food in order to get complete nutrition. Even having to refrain from meat, which provides the necessary protein for the body by replacing with plant-based protein such as dried bean tofu and soy protein and replacing plain rice with brown rice which is rich in vitamins, minerals and dietary fiber.
Dr.Pornthep Siriwanarangsan, M.D. Director-General of the Department of Health revealed that for the safe vegetarianism with no risk of any diseases, the public and entrepreneurs are requested to adhere to 3 principles :
- Cleanliness : by taking care of cleanliness from the raw material preparation process in particular, fruits and vegetables proper washing to prevent chemical and pesticide residues by removing the outer shell. Washing under running tap water for 2 minutes or soaking in salt water or water mixed with vinegar, leave for 10 – 15 minutes or soak in water mixed with 1 tablespoon of sodium bicarbonate per 1 basic or about 4 liters of water. Then washed with clean water 2 – 3 times in order to remove all remaining toxins, reducing the risk of cancer especially breast cancer. For entrepreneurs to cook food properly and do not share chopping boards or knives between fresh and raw food. Do not bring food or items to be frozen together with ice for consumption. Wear gloves, put on an apron and a shower cap or use equipment when handling food each time including washing hands before preparing food and after going to the toilet.
- Eating according to nutritional principles means cooking food by boiling, steaming, or simmering and reducing the consumption of fried, sweet, and salty foods. Choose to eat a variety of colorful vegetables and fruits, or make sure to consume 5 colors including white, such as ginger, mushrooms, cauliflower, white radish, bananas, and pears, which help reduce cholesterol levels, prevent heart disease and cancer, and benefit the circulatory system in the body. Purple-blue colors from lavender, purple cabbage, purple mangosteen, roselle, grapes, raspberries, blueberries help eliminate cancer-causing substances.
Green and yellow-green colors from water spinach, Chinese kale, broccoli, chayote, lotus stem, kale, bitter gourd, winged bean, asparagus, Brussels sprouts, and green avocado and apple are high in vitamin A, help nourish the eyes, eliminate body odor, strengthen bones and teeth, nourish the liver, and stimulate the body's waste disposal system. Yellow-orange colors from corn, mango, orange, cantaloupe, papaya, carrot, pumpkin, and squash help nourish the eyes, heart, and reduce cholesterol levels or fat in the blood. They also help make the skin radiant, increase immunity, and the red color from watermelon, red apple, red grapes, tomatoes, pomegranate, red chili peppers, beetroot, and cranberries help prevent free radicals, reduce levels of bad cholesterol in the blood, and inhibit or prevent the occurrence of various types of cancer, especially testicular cancer. It is recommended to avoid consuming 5 types of pungent-smelling vegetables, including onions, garlic, shallots, leeks, and tobacco leaves.
- Food safety means choosing ingredients from certified sources, such as the fresh market of the Department of Health, restaurants with the Clean Food Good Taste sign, and seasonings with symbols such as FDA and GMP, all of which are regulated every time.
Sources :
- Thansetthakit newspaper
- Sor Sor Sor
