Ways & How

How to Eat Healthy Vegetarian

How to Eat Healthy Vegetarian

There are many reasons why people go vegetarian. It can be because they are against eating animal meat or perhaps because they want to take advantage of the abundant nutrients found in vegetables. Whatever their reasons are, vegetarians should always make it a point to eat a well-balanced diet. This can be very hard, considering that vegetables do not contain all the nutrients the body needs. Therefore, a vegetarian diet must include not just vegetables but also fruits, whole grains, nuts, legumes, and seeds. Here are some tips on how to eat healthy vegetarian foods:

  1. Keep track of the nutrition in your foods. While you may be eating an abundance of vitamins and minerals, a strictly vegetarian diet might be lacking in terms of fats and protein. Keep in mind that the body needs fats in order to function well, and there are good fats beneficial for heart health. Eat a balanced diet by including dairy products and milk in your diet, which are rich in calcium, vitamin D, and even a certain amount of fat. Seafood and fish are also great sources of omega-3 fatty acids.

    You may also eat breakfast cereals fortified with vitamins. Soy products, grains, legumes, and nuts are rich in zinc, while tofu, spinach, beans, oatmeal, and lentils are rich in iron and protein.

  2. Look for alternatives. By not eating meat, your diet may lack the nutrients that meat provides in abundance. However, you can find meat alternatives, such as soy, tempeh, and tofu. They usually have the same nutritional value as meat, and there are some fake meats that actually have the same texture and taste of meat.

  3. Avoid processed grains and add whole grains to your diet. Whole grains are important in every diet, as it can help lower the risk for developing several conditions, such as heart disease, high blood pressure, diabetes, and obesity. You can go for brown rice and whole wheat paste and avoid processed white rice and pasta.

  4. Plan your meals. You don’t have to eat salads all the time just because you are on a vegetarian diet. You have many options as long as you learn to be creative. Examples of healthy vegetarian meals that you can prepare include cantaloupe soup, veggie burgers, veggie kabobs, marinated tofu, and even squash pizza. Create variety in your meals so that you don’t get tired of your diet. If you want to eat more salad, create more exotic ones by adding in ingredients like nuts, various cheeses, and tropical fruits.

  5. Keep up with the season. Not all vegetables are available throughout the year. Most of them grow seasonally, so take advantage of the freshness and flavor of different vegetables by buying them when they are in season. Because they are more flavorful when they are in season, you don’t have to do much to make them taste delicious.

You can learn how to eat healthy vegetarian foods by making sure that you get the right amount of nutrients that your body needs. Substitute meats with other high-protein alternatives like soy and tofu. Always add variety to your meals so that you don’t get bored with eating healthy.


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