Vegetarian Diet

(1 vote)

Foods to include in a healthy vegetarian diet

Fruit - In particular those high in Vitamin C, like blackberries, strawberries, raspberries, blackcurrants, citrus fruit, kiwi fruit, peaches, mango, cantaloupe melon, apples. Also for iron, include dried fruits like apricots and peaches.

Vegetables - In particular vegetables high in Vitamin A (beta-carotene) and Vitamin C. Carrots, squash, sweet potato, tomatoes, spinach, kale, collard greens, brocolli, cabbage, Brussels sprouts, onions, leeks, avocado.

Nuts and Seeds - Rich in omega-3 essential fatty acids and high in Vitamin E. Unsalted nuts, like walnuts, cashew, brazil nuts and almonds, and seeds like sunflower, flaxseeds, poppy seeds and pumpkin seeds.

Pulses and Grains - Including lentils, chick peas (garbanzo beans), brown rice, whole wheat bread, wheatgerm, whole wheat cereals, pasta, couscous, bulgar, noodles.

Seaweed - Like Nori, Wakame, Kombu, Arame, which contain natural hormones and plant chemicals which help during menopause.

Soy Products - Like calcium-fortified soy milk and yogurt and tofu.

Calcium - Include calcium-rich foods like low-fat cheeses, tofu, almonds, low-fat milk and yogurt, brazil nuts, seeds, chickpeas, broccoli, leafy green vegetables and bread.

Foods to avoid as part of a healthy vegetarian diet

High Fat Foods - Full-fat dairy products like milk, yogurt, cheese, butter and ice-cream, also too many fries, chocolate, chips.

Refined Carbs and Sugar - Many refined carb foods are also high in fat and sugar, like cakes, cookies, pasteries, muffins, donuts, Danish, ice-cream, candy.

Alcohol - Drink lots of water, diluted fruit juice, vegetable juice, fat-free milk, soy milk and green tea.

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Ken Traver

Great when done right

A vegetarian diet is an extremely healthy way to live, but you need to pay attention to what you’re doing a lot more than if you simply open yourself to eating everything, including meat. Regardless of what people say, you can indeed get all of the nutrients you need and enjoy a huge variety of rich, flavorful foods. The key is to learn about what you’re doing and know how to compensate for the nutrients that you’re not getting by not eating meat. Though many people think that’s a nuisance the truth is that if you want to eat healthy with any diet at all, then you should be paying attention to what you’re eating and learning about how to gain the right balance. This is no different, it only involves the removal of a common element. The benefits of taking this step, though, are wonderful when you do them right. You’ll feel healthier and more energetic, you’ll feel less bloated and uncomfortable, you’ll find weight maintenance easier, and you’ll be doing something good for the environment because it takes a lot less form the earth when you eat strictly vegetarian.