Vegetarian diet is considered a healthy way of life. It is also thought to be helpful in reducing and maintaining your weight. In addition to this, it does have some health benefits as the amount of calories and fats taken are comparatively lesser. However, care should be taken regarding certain nutrients, which are rarely found in vegetarian food. Such foods should be tactfully included in your diet or supplemented if required.
Benefits
Some of the health benefits that a vegetarian diet offers are
- Lowering cholesterol – A vegetarian diet tends to contain lesser amounts of fats. Thus, consuming such a diet will help you in reducing your cholesterol levels and preventing heart diseases.
- Antioxidants – There is a wide variety of antioxidants present in a vegan diet. Most of them come from fruits and vegetables and some specific foods like onion, garlic, apples, oranges, nuts, sprouts etc.
- High fiber – Most of the products that are rich in dietary fiber are vegetarian. Hence a vegetarian diet can give you plenty of fiber on a daily basis. This is important for lowering cholesterol, blood pressure, blood sugar levels and of course, reducing your weight.
- Nutrients – As vegan diet comprises primarily of grains, vegetables, fruits, milk and milk products, they provide a wide range of nutrients. Special attention should be given to certain nutrients that are rarely found in some foods.
Choose right
Vegetarian foods contain all the nutrients and variety that you need to be healthy. The trickiest thing is choosing the right food.
- Opt for whole grain products like oats, brown rice, and multigrain bread.
- Choosing the right type of fruits and vegetables is also important. Select those fruits with less sugar and more of nutritive value like apples, berries, pomegranate, pears, oranges etc.
- Include large amounts of legumes, beans and other pulses as they are rich source of proteins. They can be taken as sprouts salad, or cooked as soups, curries etc.
- Another good source of proteins is milk, milk products and soy. Be sure to choose low fat products and it is best to avoid cheese and butter.
Sample Meal Plan
Morning: 1 glass of milk
Breakfast:
- 1 whole wheat plain toast
- Cooked beans, tomato, onion and peas spread
- 1 apple
In between:
- 2-3 almonds
Lunch:
- ½ bowl lentil soup
- 1 slice multi grain bread with mint dip
- 1 bowl mix salad of cucumber, lettuce, cabbage and mushroom
In between:
- 1 glass of soymilk
Dinner:
- ½ bowl spinach soup
- ½ cup brown rice cooked with vegetables
- 1 bowl mix fruit salad.
Vegan diet tips
- Vegetarian diet does not necessarily mean boring or bland. Appropriate use of herbs and spices makes the food tasty and nutritious.
- Important nutrients like iron, calcium, zinc, selenium are found in specific foods like, spinach, lettuce, cabbage, beetroot, raisins, mushrooms, legumes, leafy vegetables and whole grains. They should be included in your daily diet to meet your nutritional needs.
- Drink plenty of water. About 8-10 glasses a day.
