I know many of you have already frowned at the headline of this blog. Yes, you know vegetables are healthy, but are those tasty too? You mean how can a spinach soup come to any competition with a plate of mutton biriyani? But have you ever thought how that one plate is becoming the predominant reasons of high Bp, cholesterol, obesity and many other troubles? Remember, there are lots of people who survive only on vegetables doing much better than you. You can’t afford to lag behind in this race of life, right? I’ll share some tips on how to eat a healthy vegetarian diet here.
Vegetables are equally good in keeping you fit and adequately fulfill the nutrition that is required for a healthy living. But you should know about the vegetarian healthy diet plan that will help you attain the best result.
I enjoy trying the simple recipes that are not only healthy but also delicious. Check out the tips for a healthy vegetarian diet that I have here with you.
How to Eat a Healthy Vegetarian Diet
Whenever we are thinking of a vegetarian diet, the first thought that comes to our mind is how to eat a healthy vegetarian diet which it has to be everything but meat, fish and poultry. Yes, that true, but at the same time, you need to know the best vegetarian diet plan to suit your nutrient requirements. There are basically four basic categories of vegetarian diets
This type of vegetarian diet generally includes foods that do not contain products like the meat, fish, eggs and poultry. A complete vegan diet food list will comprise of vegetables and lots of vegetables!
Lacto- ovo vegetarian
This type of vegetarian diet does contain eggs along with other dairy products, but does not contain fish, meat and poultry.
Yes, eggs are again allowed in this kind of diet but this kind vegetarian diet does not include dairy product along with seafood, meat, fish and meat.
Lacto – vegetarian
This is the most popular type of vegetarian diet which everyone prefers to follow. This type of diet includes all milk products like the yoghurt, cheese, butter and milk and does not contain any type non- veg products like the meat, eggs, fish and poultry.
Know The Essential Nutrients
It is important to eat healthy vegetarian food, but we need to know the benefits of vegetarian diet that are beneficial for our growth and development. The most needed nutrients are
Omega-3 fatty acids
This acid is absolutely essential for heart related health issues. Generally, fish has ample proportion of omega acids, but in case of vegetarian products, canola oil, walnuts, soy oil, and soy beans are excellent source of omega fatty acids that helps in keeping the heart healthy. If you want vegetarian weight loss diet plan you should include these products in your meal to fight obesity.
This is very important element for the red blood cells. Food rich in vitamin C, such as strawberries, tomatoes, cabbage, broccoli and citrus fruits are rich in iron. Also ingredients like, dark leafy green vegetables, dried fruits, cereals and muesli, whole grain products, lentils, peas are a rich source of iron. A healthy diet for vegetarian must include these products.
It is a very essential element required for a strong growth of teeth and bones. These are found in foods like turnip, broccoli, collard green, and milk and dairy product are saturated with calcium.
Iodine is essential for controlling thyroid hormones. Eating sweet potatoes. Soya beans and cruciferous vegetables can meet your need of iodine in your body.
Proteins are essential for healthy bones, skins, muscles and organs. Foods like legumes, lentils, nuts, seeds, and whole grains are full of high protein.
This element helps in cell division and it is an essential component of many enzymes. Zinc is found mostly in wheat germ, whole grain, soy products and legumes. Any veg meals should contain these elements.
The vitamins D and B-12 are the two essential vitamins which are found in foods like milk, eggs and cheese, along with fortified soy products.
Why Go Green?
With these foods, now you know how to eat a healthy vegetarian diet. Many of you complain that you don’t get any easy ideas to make delicious vegetarian dishes. That’s not true. If you search food magazines or food sites, you’ll definitely get the best and quick vegetarian recipes. Take example of smoky potato cakes with Kale and creamy ricotta. If you once have it, you’ll dump any non-veg dish, am sure about that.
What to Eat?
Alternative of Fish and Meat
Find the alternatives of non – vegetarian food, like the meat, fish and poultry. You can try easy vegetarian recipes using foods like the soy, tofu, and tempeh. They are delicious and some contains same textures and tastes like meat.
If Not Milk and Egg, What is It?
You need look for the alternatives for eggs as well. There are several alternatives for butter, cheese and cow’s milk. Fortified soy milk, almond milk and rice milk are good alternatives. They may taste bland but some are better than cow’s milk. You can use extra virgin oil, vegetable oil and canola oil instead of butter. You can also use soy or imitation cheese instead of regular cheese.
Ensure that you have all the essential nutrients like the calcium, iron, vitamins, iodine, protein zinc, and omega 3 fatty acids, all in right quantities in a form of balanced food. It is therefore, important to make a food chart, where you can follow the diet easily.
If you are not sure about how to start with this transition, then try some vegetarian dishes you are already familiar with. Trying out spaghetti with tomato sauce to start with, can inspire you go for more delicious vegetarian recipes.
Try Meat Ball Substitution
You can introduce meat ball substitution in the daily course and make new experiments with the other vegetarian recipes. Meat ball substitutions are meat free and at the same time can be used in other various vegetarian recipes.
Have Leafy Greens
It is important to eat your veggies ritually and regularly. Include all kinds of fresh vegetables in your daily diet. The dark green leafy vegetables are particularly rich in nutrients and vitamins. More you choose to varieties of colorful and fresh leafs, the more you are getting fortified with different nutrients and vitamins.
Legumes and Lentils
Legumes are the best substitute for protein content. Lentils and beans are the best substitute for fibers and proteins. In fact they contain more protein than any meat or a pound of steak.
Try Whole Grains
Whole grains are absolutely essential and should be included in the daily diets almost every day. Boiled rice mixes are to be avoided and instead short grain brown rice and wild rice should be taken instead.
Say ‘No’ to Processed Foods
Avoid processed food as much as possible. There are hardly any nutrient factors present these foods. The nutrients are extracted before and then later they are put back in limited amounts, which does not help in improving the quality of the food either.
Health is your greatest assets. Therefore it is always advisable to make sure nothing goes wrong especially pertaining to food and nutrition. With these tips and ideas about how to eat a healthy vegetarian diet, you can be hale and hearty always.