10 Top Best Healthy Diet For Vegetarians
By Abrahamson Owen
Healthy diet is important for vegetarians. Being vegetarians can make you miss some good food which is necessary for your body. The best thing to keep healthy as being vegetarians is try not missing the necessary nutrition. Eating healthy is a long-term lifestyle option in order to gain long-term healthy body. Check the list of food that are edible and good for health of vegetarian, and pick them at the supermarket so that you get good health.
1.Color fruits are good to your health and contain low calories. Fruits like plums, cherries, blueberries, and oranges contain high level of vitamin C, non fat, and give sweet taste.
2.Calcium. Feed your body an adequate calcium. Calcium is the main factor to strengthen bones and teeth. Get your calcium from low-fat sources, such as skim milk and low-fat yogurt. If you can't get the optimal amount from foods, take supplements Calcium are mostly found in low-fat dairy foods.Dark green vegetables spinach, turnip and collard greens, kale, and broccoli are also good sources of calcium.
3.Protein. It keeps skin, bones, muscles and organs healthy and good looking.The sources of protein are eggs, dairy products, meat, lentils, nuts, seeds, and whole grains.
4.Vitamin B-12. Vitamin B-12 is necessary for producing red blood cells and preventing anemia. It can be found almost exclusively in animal products, including milk, eggs and cheese. For the vegetarians, vitamin B-12 can be found in some enriched cereals, fortified soy products or by taking a supplement that contains this vitamin.
5.Butter. When sautéing, use olive oil, water, vegetable broth, wine or fat-free cooking spray instead of butter. In baked goods, use canola oil.
6.Gain adequate all vitamins and minerals. You can get it from supplements or foods. Being vegetarians can mean you get less vitamins and minerals when you miss them from some meat and fish or seafood. Vitamins also provide the "synergy" that many nutrients require to be efficiently used in the body.
7.Cheese and milk. Soy cheese or nutritional yeast flakes are available in health food stores. The soy provides the same protein. Soy bean milk can be used instead of milk.
8.Zinc. This mineral is an essential component of many enzymes and plays a role in cell division and in the formation of proteins. Good sources of zinc include whole grains, soy products, nuts and wheat germ.
9.Eat more nuts, which contain healthy unsaturated fats. Substitute olive or canola oil for butter or stick margarine.
10.Fruits, vegetables, beans, and whole grains are the "good" carbohydrates—nutritious. They should supply the 20 to 30 grams of dietary fiber you need each day, which slows the absorption of carbohydrates, so there’s less effect on insulin and blood sugar, and provides other health benefits as well. Such foods also provide important vitamins, minerals, and phytochemicals (plant chemicals essential to good health).
To keep your vegetarian diet on track, keep planning on the good diet for your health.
No matter what your age or situation, a well-planned vegetarian diet can meet your nutritional needs. Even children and teenagers can do well on a plant-based diet, as can older people, and pregnant or breast-feeding women. If you're unsure whether a vegetarian diet is right for you, talk to your doctor or a registered dietitian.
About the Author: Abrahamson Owen is the professional freelance writer. He's also the webmaster of Goodyhealth.com