The key to a healthy vegetarian diet — like any diet — is to enjoy a variety of foods. No single food can provide all the nutrients your body needs. The more restrictive a diet is, the more challenging it is to get all the nutrients you need. A vegan diet, for example, eliminates food sources of vitamin B-12, as well as milk products, which are good sources of calcium. Therefore, you may need to make an extra effort to ensure that your vegetarian diet includes sufficient quantities of the following nutrients:
• Calcium helps build and maintain strong teeth and bones. Milk and low-fat dairy foods are highest in calcium. Dark green vegetables, such as turnip and collard greens, kale and broccoli, are good plant sources when eaten in sufficient quantities. Calcium-enriched and fortified products, including juices, cereals, soy milk, soy yogurt and tofu, are other options.
• Iodine is a component in thyroid hormones, which help regulate metabolism, growth and function of many key organs, such as the brain, heart, kidney and thyroid. Vegans may not consume enough iodine and be at risk of iodine deficiency and possibly goiter. In addition, foods such as soybeans, cruciferous vegetables and sweet potatoes may promote goiter. Because food manufacturers may not use iodized salt in processed foods, vegans may want to ensure that they use salt with iodine at the table or in cooking. Just 1/4 teaspoon provides a significant amount of iodine.
• Iron is a crucial component of red blood cells. Dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables and dried fruit are good sources of iron. Because iron isn’t as easily absorbed from plant sources, the recommended intake of iron for vegetarians is almost double that recommended for nonvegetarians. To help your body absorb iron, eat foods rich in vitamin C, such as strawberries, citrus fruits, tomatoes, cabbage and broccoli, at the same time as you’re eating iron-containing foods.
• Omega-3 fatty acids are important for cardiovascular health as well as eye and brain development. Vegetarian diets that do not include fish and eggs are generally low in active forms of omega-3 fats. Because conversion of the plant-based omega-3 to the types used by humans is inefficient, you may want to consider fortified products or supplements or both.
• Protein helps maintain healthy skin, bones, muscles and organs. Eggs and dairy products are good sources, and you don’t need to eat large amounts to meet your protein needs. You can also get sufficient protein from plant-based foods if you eat a variety of them throughout the day. Plant sources include soy products and meat substitutes, legumes, lentils, nuts, seeds and whole grains.
• Vitamin B-12 is necessary to produce red blood cells and prevent anemia. This vitamin is found almost exclusively in animal products, so it can be difficult to get enough B-12 on a vegan diet. Vitamin B-12 deficiency may go undetected in people who eat a vegan diet. This is because the vegan diet is rich in a vitamin called folate, which may mask deficiency in vitamin B-12 until severe problems occur. For this reason, it’s important for vegans to consider vitamin supplements, vitamin-enriched cereals and fortified soy products.
• Vitamin D plays an important role in bone health. Vitamin D is added to cow’s milk, some brands of soy and rice milk (be sure to check the label), and some cereals and margarines. However, if you don’t eat enough fortified foods and have limited sun exposure, you may need supplementation with vitamin D-2 (derived from plants).
• Zinc is an essential component of many enzymes and plays a role in cell division and in formation of proteins. Like iron, zinc is not as easily absorbed from plant sources as it is from animal products. Cheese is a good option if you eat dairy products. Plant sources of zinc include whole grains, soy products, legumes, nuts and wheat germ.
Getting started
If you’re not following a vegetarian diet but you’re thinking of trying it, here are some ideas to help you get started:
• Ramp up. Each week increase the number of meatless meals you already enjoy, such as spaghetti with tomato sauce or vegetable stir-fry.
• Learn to substitute. Take favorite recipes and try them without meat. For example, make vegetarian chili by leaving out the ground beef and adding an extra can of black beans. Or make fajitas using extra-firm tofu rather than chicken. You may be surprised to find that many dishes require only simple substitutions.
• Branch out. Scan the Internet for vegetarian menus. Buy or borrow vegetarian cookbooks. Check out ethnic restaurants to sample new vegetarian cuisines. The more variety you bring to your vegetarian diet, the more likely you’ll be to meet all your nutritional needs.

The best hotels outside Manila in Pampanga and Subic are listed here including a beach resort which is a semi-private establishment located in the central business district near shopping, business, entertainment, airport and other conveniences of Philippines Clark Freeport Zone. The beach resorts, leisure parks and vacation hotels in Clark Pampanga offer a unique ambience that supports a laidback relaxing lifestyle. Many visitors travel north to Clark Pampanga from Manila to unwind and relax in these resorts.

This Pampanga resort hotel is different from other hotels in Clark Philippines or hotel in Angeles City. This Clark Hotel has large outdoor space for children to play and adults to enjoy some peace and quiet in the picnic grounds near the lake. Guests like the Hotel’s café breakfast garden which serves the best breakfast in Pampanga. Clearwater Resort has nice ambience and wide space, much better than the other hotels in Angeles City and Manila Philippines.

Traffic along the North Expressway NLEX from Manila to Clark is always light and the new Subic Tarlac Clark Expressway ScTex takes visitors straight into Clark Freeport without going through any towns and cities along the way.

Many guests like staying at Clearwater Family Inn Hotel Room in the picnic grounds of this resort in Clark Pampanga. Some like the trees in the resort camping grounds. One can stay in other hotels in Angeles City but it is not often one finds amenities and ambience like Clark, not like Clearwater Resort in Angeles City Philippines.

Those who are lucky enough to get a room at this lake resort in Clark Philippines will be able to enjoy the magical sunrise across the lake of Clearwater Resort at dawn. This is the only hotel in Clark Pampanga that guests can really enjoy viewing sunrise.

For information as well as assistance with reservations in hotels and resorts in Pampanga, Clark Philippines, click here to contact HotelClarkPhilippines now

Or call us at

Hotel Clark Philippines
Creekside Road corner of Centennial Road,
Central Business District, Clark Freeport Zone,
Pampanga, Philippines 2023

Tel: (045)599-5949 0917-520-4403 0922-870-5177

Manila Sales Office
3003C East Tower, Phil Stock Exchange Center,
Exchange Rd Ortigas Metro Manila, Philippines 1605
(632) 637-5019 0917-520-4393 Rea or Chay

http://www.HotelClarkPhilippines.com

Email: Info@ClarkPhilippines.com

Getting to this hotel in Clark Philippines
After entering Clark Freeport from Subic, Manila, Dau and Angeles City, proceed straight along Clark’s main highway MA Roxas, passing Clark’s largest wine shop called Clark Wine Center on your right, continue to bear right making no turns at all, go past Mimosa Leisure Estate on the opposite side of the road, you will hit a major intersection. Go straight and the road becomes Creekside Road. YATS Clearwater Resort and Country Club is on your right just 200m down. Traffic in Clark Philippines is light so it should be quite easy for get to this hotel in Clark Philippines.

To inquire with the beach resort hotel in Clark Pampanga visit http://www.ClearwaterPhililippines.com

YATS Leisure Philippines is a HK-based developer and operator of clubs, resorts and high-class restaurants and wine outlets http://www.YatsLeisure.com