Important Eating Tips for Vegetarians
A vegetarian eating pattern can be a healthy option. the key is to consume a variety of foods and the right amount of foods to meet your calorie and nutrient needs. let’s share some important tips for healthy eating for vegetarians.
1 think about Protein
your protein needs can easily be met by eating a variety of plant foods. Sources of protein for vegetarians include beans and peas, nuts, and soy products (such as tofu tempeh). Lacto ovo vegetarians.
2 Bone up on sources Of Calcium
Calcium is used for building bones and teeth. some vegetarians consume dairy products, which are excellent sources of calcium. Other sources of calcium for vegetarians include calcium-fortified breakfast cereals and orange juice, and some dark green leafy vegetables(collard, turnip and mustard greens, and bok choy)
3 Make simple Changes
many popular main dishes are or can be vegetarian such as pasta primavera, pasta with marinara or pesto sauce, veggie pizza, vegetable lasagna, tofu-vegetable stir fry, and beans burritos.
4 Enjoy a Cookout:
For barbecues, try veggie or soy burgers, soy hot dogs, marinated tofu or tempeh, and fruit kabobs. grilled veggies are great too!
5 Include Beans and Peas:
Because of their high nutrient content, consuming beans and peas is recommended for everyone. Vegetarians and nonvegetarians alike. enjoy some vegetarian chili, three-bean salad, or split pea soup. Make a hummus-filled pita sandwich.
6 try different Veggie Versions
a variety of vegetarian products look -and may taste -like their nonvegetarian counterparts but are usually lower in saturated fat and contain no cholesterol. For breakfast, try soy-based sausage patties or links. For dinner, rather than hamburgers, try bean burgers or falafel (chickpea patties).
7 Make Some small Changes At Restaurants
Most restaurants can make vegetarian modifications to menu items by substituting meatless sauces or non-meat items, such as tofu and beans for meat, and adding vegetables or pasta in place of meat. ask about available vegetarian options.
8 Nuts Make Great Snacks:
choose unsalted nuts as a snack and use them in salads or main dishes. Add almonds, walnuts, or pecans instead of cheese or meat to a green salad.
9 Get Your vitamin B12
Vitamin B12 is naturally found only in animal products. vegetarians should choose fortified foods such as cereals or soy products, or take a vitamin B12 supplement if they do not consume any animal products. Check the nutrition facts label for vitamin B12 in fortified products.
10 Find A Vegetarian Pattern for You
Follow a vegetarian diet plan according to your choice and which is not only best suitable for your body but also easy for you to follow in the long run.
important Nutrients Iron And Zinc sources in Vegetarian
Vegetarian diets can meet all the recommendations for nutrients. the key is to consume a variety of foods and the right amount of food to meet your calorie needs. follow the good group recommendations for your age, sex and activity level to get the right amount of food and the variety of foods needed for nutrient adequacy.
Nutrients that vegetarians may need to focus on include protein, iron, calcium, zinc, and vitamin B12.In this article, we will discuss nutrients iron and zinc and various sources of these nutrients for Vegans.
- Zinc is necessary for many biochemical reactions and also helps the immune system function properly.
- Zinc is important to include in our diet because:
- It helps to stabilize our blood sugar levels
- Has been shown to keep depression at bay
- Supports a healthy sense of taste and smell
- Prevents a week of the immune system
Zinc Sources For Vegans:
sources of zinc for vegans include many types of beans (white beans, kidney beans, and chickpeas), zinc-fortified breakfast cereals, wheat germ, and pumpkin seeds.
Tips: zinc must be consumed daily because our bodies have no storage for this mineral.
Vegans need up to 50% more zinc than the recommended daily allowance to compensate for the poor absorption of zinc from plant-based diets
Iron is a very important mineral, and can be found in many foods, that you might not expect. Iron is a mineral required to transport oxygen through the blood and is essential for providing energy for daily life.
The best source of iron is found in animal foods, as not only do they usually contain more iron, but our bodies can absorb it better than the iron from plant foods.
Although iron deficiency is often talked about, particularly in regard to a plant-based diet, in the US iron overloaded is much more common.
thus the real issue may not be whether are you getting enough, but whether are you getting too much. However non heme (plant-based ) iron is less easily absorbed, creating a natural control to help ensure you don’t get too much iron. A duet comprised of fruits, vegetables, grains, and beans provides sufficient iron without getting too much.
Iron has three main Functions
- carrying oxygen from the lungs to the rest of the body.
- Maintaining a healthy immune system
- (Body protects itself from antigens, which includes virus, bacteria, and foreign substance that make sick)
- Aiding energy production
- (iron is constituent of several enzymes including iron catalase, peroxidase, and cytochrome enzymes)
Vegan Iron sources
- this iron is harder for our body to use meaning we get less iron from it and need to eat more.
- Legumes: soybeans and soy products, beans, especially kidney beans lentils
- Dark Fruits: Prunes, raisins, apricots
- Nuts/Seeds: especially almonds, cashew nuts, Pumpkin seeds, sesame seeds, tahini s
- Greens Leafy Vegetables: Spinach, turnip greens, broccoli, even potatoes especially watercress (karisis), OTA, and caraway.
The helper: Eating Vitamin C can double the amount of iron your body absorbs
We can get vitamin c from tomatoes, fruits, and bright vegetables
The Blocker: Tea can block your body from absorbing iron. Avoid drinking tea 1 hour before and after a meal.
the recommended daily intake of iron for women between the ages of 19 to 50 is 18 milligrams a day
Sources Of Nutrition For Vegans
The key to a nutritionally sound vegan diet is variety. A healthy and varied vegan diet includes fruits, vegetables, plenty of leafy greens, whole grains, nuts, seeds, and legumes. Let’s have a look at how vegans get their nutrition from different sources of food for a healthy body.
Protein
it is easy for a vegan diet to meet the recommendations for protein as long as calorie intake is adequate and a variety of foods are eaten. Strict protein planning or combining is not necessary.
Sources Of Protein
- Almost all foods except for alcohol sugar and fast provide some protein. Vegan sources include almonds, lentils, chickpeas, tofu, peas, peanut butter, soymilk, rice, spinach, whole wheat bread, potatoes, broccoli, kale
- For example, if part of a day’s menu included the following foods, you meet the recommended. dietary allowance (RDA) for protein for an adult male.
- 1 cup oatmeal, 1 cup soymilk, 1 bagel
- 2 slices whole wheat bread
- 2 tablespoon peanut butter
- 1 cup vegetarian baked beans
- 5 ounces of tofu, 1 cup of broccoli and
- 1 cup brown rice
Vitamin D
Vitamin D can be made by humans following exposure to sunlight. at least ten to 15 minutes of the summer sun on hands and face two or three times a week is recommended for adults so that vitamin D includes vitamin D-fortified plant milk and mushrooms that have been commercially exposed to ultraviolet light.
Calcium
calcium is found in dark green leafy vegetables, tofu made with calcium sulfate, calcium-fortified soymilk, and orange juice, and many other foods commonly eaten by vegans. Vegans should eat foods that are high in calcium and/or use a calcium supplement.
Fat:
Vegan diets are cholesterol free and are generally low in saturated fat. Eating a vegan diet makes it easy to conform to recommendations given to reduce the risk of chronic diseases such as heart disease and cancer. eat mostly monosaturated fats from foods like nuts, seeds, olives, avocados, and canola or olive oil.
Omega-3 fatty acids
In order to maximize the production of DHA and EPA (omega-3 fatty acids, vegans should include good sources of alpha-linolenic acid in their diets such as flaxseeds, flaxseed or canola oil, tofu, and walnuts.
Vitamin B12
the requirement for vitamin B12 is very low but it is an essential nutrient. it is especially important for pregnant and lactating women. Infants and children have reliable sources of vitamin B12 in their diets. Non-animal sources include cereals, soymilk, rice milk, and meat analogs that have been fortified with vitamin B12.
Also, around two teaspoons of red star nutritional yeast. T6635, often labeled as vegetarian support formula, supplies the adult recommended dietary allowance.
Read labels carefully or contact companies since fortification levels can change vitamin B12 supplements are another option. Unless fortified, no plant food contains significant amounts of active B12.
