In recognition of Vegetarian Day, I am acknowledged something our school is taking

importance – the health and wellness of our students, faculty and staff, and those who
are concerned of healthy living and lifestyle.

An inspiring nutritious morning to all.

One should never underestimate the importance of eating healthy food.

What we eat will become. It is truth. Good food gives good body and mind. The benefits
of eating a healthy diet include living a longer life, feeling happier, gaining vitality, weight
loss, and a healthy appearance. Eating healthy foods means we can better fight diseases
and live longer. When it comes to happiness, studies have shown that eating healthy
foods is an excellent natural anti-depressant. When you eat healthy your energy levels
tend to rise.

Every year AMSAI celebrated the Vegetarian Day to encourages us to increase

consumption of fruits and vegetables to address micronutrient deficiencies and prevent
non-communicable diseases such as cardiovascular disease, cancer and diabetes. You
should try to eat as much fruits, vegetables as possible throughout the day and try to
become better equipped to lead healthier lives. Let’s surge forward of achieving a healthy-
living, healthy life style.

Why is it important to eat vegetables, fruits?

people who eat more vegetables and fruits as part of an overall healthy
diet are likely to have a reduced risk of some chronic diseases such as heart
disease, arthritis, kidney, liver, digest problem, constipation…etc., Vegetables
provide nutrients vital for health, maintenance of your body and help balance
the mind.

 Most vegetables are naturally low in fat and calories. None have
cholesterol. (Sauces or seasonings may add fat, calories, and/or
cholesterol.)
 Vegetables are important sources of many nutrients, including
potassium, dietary fiber, vitamin A, and vitamin C.
 Diets rich in potassium may help to maintain healthy blood pressure.
Vegetable sources of potassium include sweet potatoes, white potatoes,
white beans, tomato products (paste, sauce, and juice), soybeans,
spinach, lentils, and kidney beans.
 Dietary fiber from vegetables, as part of an overall healthy diet, helps
reduce blood cholesterol levels and may lower risk of heart disease.
Fiber is important for proper bowel function. It helps reduce constipation
and diverticulosis. Fiber-containing foods such as vegetables help
provide a feeling of fullness with fewer calories.
 Vitamin A keeps eyes and skin healthy and helps to protect against
infections.
  Vitamin C helps heal cuts and wounds and keeps teeth and gums
healthy. Vitamin C aids in iron absorption.

Benefits of eating less meat

You can eat healthfully without spending a lot. One way to achieve healthy
savings is to serve meat less often.
It can be challenging to serve healthy meals when you're trying to save money.
Consider serving budget-friendly meatless meals once or twice a week. Meatless meals
are built around beans, lentils, vegetables and whole grains. These plant-based proteins
tend to be less expensive and offer more health benefits than meat.

The health factors

A plant-based diet, which emphasizes fruits, vegetables, grains, beans, legumes and
nuts, is rich in fiber, vitamins and other nutrients. And people who don't eat meat —
vegetarians — generally eat fewer calories and less fat, weigh less, and have a lower
risk of heart disease than nonvegetarians do.
Even reducing meat intake has a protective effect. Research shows that people who eat
red meat are at an increased risk of death from heart disease, stroke or diabetes.
Processed meats also increase the risk of death from these diseases. And what you
don't eat can also harm your health. Diets low in nuts, seeds, seafood, fruits and
vegetables also increase the risk of death.

How much protein do you need?

Most Americans get enough protein in their diets. The Daily Value for protein is 50
grams based on a 2,000-calorie diet.
Of course, your individual protein needs will vary based on factors such as body size,
medical conditions and activity level. Adults generally need about 5 1/2 ounces of
proteins a day — and remember you can choose from more than meat.
The Dietary Guidelines for Americans recommends choosing a variety of proteins,
including eggs, low-fat milk and products made from it, beans and peas, soy products,
and unsalted nuts and seeds.
If you're eating a higher calorie protein source, stick to smaller portions. For example,
enjoy just 1/2 ounce of nuts, or 1-2 tablespoons of peanut butter.
The guidelines also suggest replacing protein foods that are higher in solid fats with
choices that are lower in solid fats and calories. The fats in meat, poultry, eggs and
high-fat dairy products such as cheese are considered solid fats, while the fats in
seafood, nuts and seeds are considered oils.
Try meatless meals once or twice a week
You don't have to go cold turkey. Instead, try easing into meatless meals. Consider
going meatless one day a week.
If you don't like the idea of a whole day without meat, start with a couple of meatless
dinners each week. Plan meals that feature your favorite entrees that are typically
meatless, such as lasagna, soup or pasta salad. Or try substituting the following protein-
rich foods for meat in your favorite recipes:

 Beans and legumes — great in casseroles and salads

 Vegetarian refried beans — a good substitute for meat in burritos and tacos
 Tofu — a perfect addition to stir-fry dishes

Today, I would like to issue a challenge to everyone to infuse a healthy culture in life –
inside and outside the school premises. We all have the power to take real actions to
improve our health. I encourage you to look for opportunities each and every day to make
an improvement of your own health right this moment. Let's reduces meat, add fresh
vegetables and fruits into your daily meals.

Happy Vegetarian Day.