A vegetarian diet is a diet that contains food plants such as vegetables, fruits, dried beans, peas, seeds and nuts, and grains. A well-balanced, carefully planned vegetarian diet (comprising of protein, vitamins and minerals) can provide numerous health benefits including reducing risk of obesity, diabetes, coronary artery disease and several other chronic diseases. It also lowers the risk of illness due to degenerative diseases. Read on to find out what makes up a healthy vegetarian diet.
Foundations Of A Vegetarian Diet And Other Considerations
1. Protein
Protein is vital for the many functions of the body like the creation of tissues and tissue repair. A full protein molecule in most cases should consist of numerous amino acid molecules. Plant foods, however, do not have such proteins as plants don't have as many amino acids.
In any case, certain plant foods do contain substantial levels of protein, for example legumes (like soy products, tempeh, beans, peas and lentils) as well as whole-grains. In actual fact, soy products is one of the non-meat sources of complete proteins. Consuming these kinds of foods is essential in a well-balanced vegetarian diet.
2. Minerals
Vegetarians should ensure they get sufficient zinc, iodine, iron and calcium. In fact, experts say that a balanced vegetarian diet weight loss plan is one that meets the current recommendations for these nutrients. For calcium, make sure that you consume enough dairy products such as milk. In addition, try eating leafy greens such as bok choy and kale or calcium-fortified fruit juices since they contain bioavailble calcium (calcium in a form that the body can use immediately).
Plant foods like soy products, legumes, grains and nuts are rich in zinc. When it comes to iron, the form contained in plant foods is slightly different from what is found in meat sources. Its absorption can be influenced by other foods in your diet-vitamin C will enhance its absorption while coffee and tea will inhibit it. Good sources of iron include fortified cereal, beans, tofu, spinach, oatmeal and lentils. Never take iron supplements unless recommended by your doctor
3. Omega 3 fats
These are essential for the proper functioning of the heart. Generally, diets that don't comprise of fish or eggs (as is the case with a vegetarian diet) are low in the active forms of the essential fatty acids. Canola oil, ground flaxseed, soybeans, soy oil and walnuts are good sources of omega-3.
However, the conversion of plant-based omega-3 fatty acids to the type used by human beings is usually inefficient, so you may consider taking fortified products or supplements like algae extract supplements. These will ensure that your body get the 2 forms of omega-3 which plant foods don't have.
4. Vitamin D and B12
Vitamin D plays a key role in development and health of bones. Eating foods like milk, certain brands of soy and some cereals will ensure your body is supplied with adequate vitamin D. You may also consider consuming breakfast cereals as most of them are normally fortified with the vitamin.
On the other hand, Vitamin B12 is needed for the formation of erythrocytes or red blood cells. This is also helpful in the prevention of developing anemia. It is usually quite challenging to get this vitamin as it is practically only found in animal based products. Those on a vegetarian or even vegan diet should definitely consider taking extra supplements, vitamin enriched cereals or fortified soy based products to ensure adequate intake of vitamin B12.
Foundations Of A Vegetarian Diet And Other Considerations
1. Protein
Protein is vital for the many functions of the body like the creation of tissues and tissue repair. A full protein molecule in most cases should consist of numerous amino acid molecules. Plant foods, however, do not have such proteins as plants don't have as many amino acids.
In any case, certain plant foods do contain substantial levels of protein, for example legumes (like soy products, tempeh, beans, peas and lentils) as well as whole-grains. In actual fact, soy products is one of the non-meat sources of complete proteins. Consuming these kinds of foods is essential in a well-balanced vegetarian diet.
2. Minerals
Vegetarians should ensure they get sufficient zinc, iodine, iron and calcium. In fact, experts say that a balanced vegetarian diet weight loss plan is one that meets the current recommendations for these nutrients. For calcium, make sure that you consume enough dairy products such as milk. In addition, try eating leafy greens such as bok choy and kale or calcium-fortified fruit juices since they contain bioavailble calcium (calcium in a form that the body can use immediately).
Plant foods like soy products, legumes, grains and nuts are rich in zinc. When it comes to iron, the form contained in plant foods is slightly different from what is found in meat sources. Its absorption can be influenced by other foods in your diet-vitamin C will enhance its absorption while coffee and tea will inhibit it. Good sources of iron include fortified cereal, beans, tofu, spinach, oatmeal and lentils. Never take iron supplements unless recommended by your doctor
3. Omega 3 fats
These are essential for the proper functioning of the heart. Generally, diets that don't comprise of fish or eggs (as is the case with a vegetarian diet) are low in the active forms of the essential fatty acids. Canola oil, ground flaxseed, soybeans, soy oil and walnuts are good sources of omega-3.
However, the conversion of plant-based omega-3 fatty acids to the type used by human beings is usually inefficient, so you may consider taking fortified products or supplements like algae extract supplements. These will ensure that your body get the 2 forms of omega-3 which plant foods don't have.
4. Vitamin D and B12
Vitamin D plays a key role in development and health of bones. Eating foods like milk, certain brands of soy and some cereals will ensure your body is supplied with adequate vitamin D. You may also consider consuming breakfast cereals as most of them are normally fortified with the vitamin.
On the other hand, Vitamin B12 is needed for the formation of erythrocytes or red blood cells. This is also helpful in the prevention of developing anemia. It is usually quite challenging to get this vitamin as it is practically only found in animal based products. Those on a vegetarian or even vegan diet should definitely consider taking extra supplements, vitamin enriched cereals or fortified soy based products to ensure adequate intake of vitamin B12.
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