A vegetarian diet is a healthy way to eat. If you are thinking about going vegetarian, here are some key points to consider:
Eat a variety of fruit and vegetables every day.
Include a variety of colors in your diet.
Eat fruits and vegetables that are rich in vitamins, minerals and fiber; these nutrients help prevent disease and promote good health.
Choose low-calorie options when possible, such as fresh or frozen fruits and vegetables instead of canned or dried varieties.
Dairy or dairy alternatives are needed for calcium
Calcium is important for healthy bones and teeth, muscle contraction, blood clotting, and other body functions. Dairy products such as milk and cheese are good sources of calcium. Some people may not be able to digest lactose (the sugar found in milk). For example, if you have a digestive problem known as lactose intolerance or have an allergy to dairy products you should talk with your doctor before following this diet plan.
There are also many non-dairy foods that contain calcium: green leafy vegetables like kale; soybeans; sardines; almonds; figs; canned salmon with bones (you can eat the bones); tofu made with calcium sulfate (not alginate)
Eat beans, pulses, eggs and other sources of protein, fiber, iron and folate
They are also a good source of magnesium.
Eggs are another excellent source of protein, as well as being high in vitamin A (important for skin health) and selenium (a powerful antioxidant).
Choose unsaturated oils and spreads
Oils and spreads that are low in saturated fat include canola, olive, sunflower, rapeseed (canola), flaxseed and soybean oils. Use these oils for cooking or spreading on bread instead of butter. You may also use them as a dressing for salads and vegetables.
Choose products that contain low amounts of saturated fats. For example:
Salad dressings made with canola oil have only 1% saturated fat per serving compared to regular salad dressing which typically has 2-3% saturated fat per serving;
Oatmeal made with high-oleic safflower oil has 2 grams of polyunsaturated fats per serving compared to just one gram in oatmeal made with butter;
Egg substitute contains no cholesterol but does contain 3 grams of polyunsaturated fats per cup compared to 11 grams in whole eggs.
Limit foods high in fat, salt and sugar.
Choose lean cuts of meat and remove any visible fat before cooking.
Limit your intake of processed meats like bacon, sausages and salami as they are high in fat and salt.
Eat plenty of fruit, vegetables, wholegrain cereals and breads. These types of food will help to keep your energy levels stable throughout the day.
A vegetarian diet should include a diverse mix of fruits, vegetables, grains, healthy fats and proteins. To replace the protein provided by meat in your diet, include a variety of protein-rich plant foods like nuts, seeds, legumes, tempeh, tofu and seitan.
A vegetarian diet should include a diverse mix of fruits, vegetables, grains, healthy fats and proteins. To replace the protein provided by meat in your diet, include a variety of protein-rich plant foods like nuts, seeds, legumes, tempeh (soybean cake), tofu and seitan (wheat gluten).
A diet rich in whole grains is a great source of iron for vegetarians. Iron from meat sources is more easily absorbed than iron from plant sources. However you can increase your body’s ability to absorb iron from plant-based foods by combining them with other foods high in vitamin C such as citrus fruits or tomatoes.
The vegetarian diet is a great way to get the nutrients your body needs and avoid many of the health risks associated with eating meat. However, it’s important that you don’t take this dietary choice lightly. If you switch from a non-vegetarian diet to one that includes only plant foods, there may be some initial side effects as your body adjusts to this new way of eating—but these should disappear after a few weeks or months as long as you follow these guidelines carefully!
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Author Deborah Madison
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