If excluding meat, milk and eggs leaves you confused about how to eat a healthy and balanced diet, you are in the right place. Here are 9 healthy tips to start a vegetarian diet.
Make vegetables with stars of your meals
People are often suspended for what they can not eat in a vegetarian diet instead of what they can do. But a great meal does not have to focus on meat. Packaged vegetable meals are a winning option: vegetables are full of vitamins (such as A and K) and minerals (such as potassium). They keep the calories in check, because they can help you feel more comfortable.
Eat a variety of foods
To make sure you get all the nutrients you need in a vegetarian diet, it is important to eat balanced meals that include a variety of healthy foods. For example, you will get protein and fiber from beans; leafy greens are great sources of vitamins A, C and K. Choose products from all colors of the rainbow to get all the benefits. Red tomatoes contain a healthy lycopene of the heart, blue berries contain anthocyanin strengthens the brain and orange sweet potatoes contain a lot
Recipes to try: Enjoy a simple balanced plate of brown rice, beans with vegetables or a delicious bowl of Zesty Wheat Berry-Black Bean Chili, full of drinks from nutrient-rich vegetables and whole grains.
Choose whole grains
Replace refined grains, such as white pasta and white bread, for whole grains, such as brown rice and quinoa, adding iron and B vitamins to a vegetarian diet (food that is stripped when grains are refined). The excess fiber of whole grains will help keep you full, and may help you lose weight.
Discovery of new plant proteins
This seems like you are forbidden to think if you are a vegetarian, but the only thing that everyone can do for better health is to eat more plant proteins. Animal sources of protein, such as meat and cheese, tend to be rich in unhealthy saturated fats. (In addition, there are many good environmental reasons for excluding animal sources of food). Plant sources of abundant protein include: tofu, tempeh, ammonia (soybean), lentils, chickpeas and beans. Nuts, such as almonds and walnuts, and seeds, such as sunflower and pumpkin seeds, also provide protein. Although many people think it is difficult for vegetarians to eat enough protein, it is usually not a problem for a person who is eating a varied diet and consciously incorporates the sources of vegetable protein. The Institute of Medicine recommends that women receive 46 grams of protein daily and men 56 grams, which is easily accessible. (8 grams), half a cup of chickpea (5 grams), one cup of cooked quinoa (8 grams), 24 almonds (2 ounces) 6 grams), 1 cup of cooked whole wheat pasta (7 grams) and 1/2 cup of tofu (10 grams). Men can only add a cup of cooked lentils (9 grams) to meet the daily protein requirements.
Do not assume that vegetarian food products are healthier
Vegetarian cookies are not necessarily better for refining your surroundings than regular cookies. Garlic bread made from vegetable ghee is not necessarily healthier for your heart than butter bread. Plant foods often contain palm oil and coconut oil. Stick to whole nutritious foods that are made vegetarian, such as carrots, chickpeas, nuts, dried fruits and tortilla chips containing whole grains with guacamole. Often indulging in vegetarianism is good, but do not justify it as "healthy" simply because it is vegetarian.
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