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.
Essential Components of a Vegetarian Diet Plan
1. Protein
Protein is vital for a number of body processes such as tissue building and repair. A complete protein usually comprises all amino acids that make up protein, but the majority of plant foods aren't complete proteins - they have a few of the amino acids.
There are still certain non-meat sources of protein, including seeds and nuts, legumes (which are lentils, peas, beans, soy products like tempeh) and also wholegrains. In fact, soy is a vegetable that offers complete proteins. These types of foods should be consumed for proper body functioning.
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 essential fatty acids
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.
Nevertheless, when plant based omega 3 fats are converted for the human body usage, it is usually inadequate and so it is often necessary to take extra supplements or vitamins, like algae extract supplements to ensure that you fulfil your daily intake of omega 3.
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.
Vitamin B-12, on the other hand, is important for the formation of red blood cells and prevention of anemia. It may be pretty difficult to get enough of this vitamin on a vegetarian diet since it is almost exclusively found in animal products. Vegetarians should consider taking vitamin supplements, fortified soy products or vitamin-enriched cereals to get enough B-12.
Essential Components of a Vegetarian Diet Plan
1. Protein
Protein is vital for a number of body processes such as tissue building and repair. A complete protein usually comprises all amino acids that make up protein, but the majority of plant foods aren't complete proteins - they have a few of the amino acids.
There are still certain non-meat sources of protein, including seeds and nuts, legumes (which are lentils, peas, beans, soy products like tempeh) and also wholegrains. In fact, soy is a vegetable that offers complete proteins. These types of foods should be consumed for proper body functioning.
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 essential fatty acids
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.
Nevertheless, when plant based omega 3 fats are converted for the human body usage, it is usually inadequate and so it is often necessary to take extra supplements or vitamins, like algae extract supplements to ensure that you fulfil your daily intake of omega 3.
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.
Vitamin B-12, on the other hand, is important for the formation of red blood cells and prevention of anemia. It may be pretty difficult to get enough of this vitamin on a vegetarian diet since it is almost exclusively found in animal products. Vegetarians should consider taking vitamin supplements, fortified soy products or vitamin-enriched cereals to get enough B-12.
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