Tips on Adding Variety To Your Vegetarian Lifestyle

vegetarian diet

You are only limited by your imagination when planning a healthy vegetarian diet. Variety is the spice of life. It's important to incorporate a wide variety of whole grains, legumes, vegetables, fruits, seeds and nuts in different meals. Your vegetarian diet needs to be nutrient-dense, interesting, and fun! When you serve your favorite entrees, aim for variety by serving different side dishes, snacks and desserts.

Try new foods often. Experiment with a variety of grains such as quinoa, couscous, bulgur, barley, and wheat berries. Try fruits and vegetables that are popular in different international cuisines, such as bok choy.

If you're unsure how to include a new food into your vegetarian diet, ask the produce manager at your local grocer or health food store for ideas on how to prepare it. The internet can be a great resource for new recipe and preparation ideas. Be creative in planning meals.

Plan a meal around a vegetable. A baked potato can be a hearty entree; serve it with baked beans, a sauce of stewed tomatoes or a few tablespoons of salsa. Or make a simple meal of sautéed vegetables and pasta.

Don't stress about getting enough protein. As long as calories are sufficient and the diet is varied, vegetarians easily meet protein needs. Grains, beans, vegetables, and nuts all provide protein. Vegetarians do not need to eat special combinations of foods to meet protein needs. However, it is important to be aware of fat. Even vegetarians can get too much fat if the diet contains large amounts of nuts, oils, processed foods, or sweets.

There are many mouth watering, delicious meals that make the transition to a heart healthy lifestyle really easy. By adding variety to your vegetarian lifestyle you'll find it much easier and enjoyable to stick with it. So try something new today. See you in the produce section.

vegetarian diet

Vegetarian Diet - The Healthy Way

vegetarian diet

Vegetarian diets vary widely. The pure vegetarian consumes foods from plants only. These foods include fruits, beans and peas, vegetables, grains, seeds, and nuts. A variation on the pure vegetarian diet includes milk and milk products such as yogurt and cheeses. The next level includes eggs in the overall list of items consumed. Finally, there is the semi-vegetarian diet which doesn’t include red meat but does allow fish, chicken and fish as well as eggs and dairy products.

The biggest issue with vegetarians is nutrition. They have to make sure they get all the nutrients their bodies need. The vegetarian has to plan out his diet to ensure he gets the essential building blocks for his body. The building blocks include protein, calcium, Vitamin B-12, Iron, and Zinc.

While supplements may be helpful, by enjoying a wide variety of foods, the vegetarian can ensure that she gets the nutrients she needs.

Eggs and milk are excellent sources of protein. However, your diet does not include eggs or milk; protein can be supplied by soy products, beans and peas, seeds and whole grains. Nuts are even a good source of protein.

Low-fat, dairy foods and dark green vegetables provide a ready of source of calcium. These green vegetables include spinach, kale, broccoli, turnips, and collard greens. Fortified soymilk and fruit juices are an additional source for calcium.

In order to produce red blood cells and prevent anemia (a low supply of iron), the body must have vitamin B-12. While this vitamin is found almost exclusively in animal products, including milk, eggs, and cheese, enriched cereals or supplements are available.

To supply essential amounts of iron, you should be sure to include dried beans and peas, lentils, enriched cereals, whole-grain products, those leafy green vegetables, and dried fruits in your diet.

Finally, zinc, which plays a role in cell division and the formation of proteins, can be supplied by whole grains, soy products, wheat germ, and nuts. If the zinc supplement route is chosen, the supplement should contain no more than 15 – 18 mg of zinc. Research has shown that excessive doses of zinc will lower the “good” cholesterol levels in some people.

For any diet, but especially a vegetarian diet, variety is the key to successfully supplying your body’s nutritional requirements. The prudent use of nutritional supplements can only help.

If you are deciding to change your diet or adopt a vegetarian diet you are on the right track to health. The question in your mind may be what shall I eat? For a free five-part mini-e-course to get you started check out Vegetarian Diet. You have nothing to lose but better health to gain!

vegetarian diet