Vegetarians consume all sorts of fresh vegetables, fruits, grains, nuts, and seeds.
A well rounded vegetarian diet can help prevent and control certain diseases while also keeping you physically fit and average weight.
How to Eat Healthy if you are a Vegetarian?
To have a perfectly balanced vegetarian diet, you need to follow the rules below, not miss any essential nutrients that your body needs.
(1) Include Protein:
Plant protein has to be added to have a balanced diet and not deprive your body of proteins. Several plant forms can provide you with the necessary amount of protein your body needs daily, like beans, nuts, lentils, soy (tofu), and peas.
2) Include Calcium:
If you are a vegetarian who consumes dairy products, then that’s where you will get your calcium. If you don’t consume dairy, you can go for soy, tofu, collard, turnips, fortified breakfast cereals (calcium ones), turnip greens, broccoli, etc.
3) Include Vitamin B12:
For vitamin B12, try and include soy, fortified breakfast cereals, or merely a B12 supplement.
4) Include more Fruits and even more Green Vegetables:
Fruits and veggies are fiber-rich, low caloric foods that keep your gut healthy and ward off any severe disease like heart attacks, kidney problems, and cancers. Find vegetables and fruits full of antioxidants to get the maximum benefits of a vegetarian diet.
5) Include Beans and Peas:
Both beans and peas are among the best nutrient-rich foods. Load up on these to get your daily required caloric and nutrient intake.
6) Include Nuts:
Nuts are a great source of energy and nutrients. Make sure the nuts you consume are always unsalted. Go for almonds, cashews, walnuts, etc.
7) Include Iron:
You don’t want to develop anemia while being on a vegetarian diet to avoid that include spinach, dried apricots, raisins, dates, etc. in your diet as they are loaded with iron.
8) Include Zinc:
Zinc, again, is necessary for proper body functions, and its deficiency can wreak havoc on your body. Zinc-rich foods include pumpkin seeds, white beans, chickpeas, etc.
9) Include Fibre:
Many fruits and vegetables are rich in fiber like apples, bananas, potatoes, beans, etc. All these help you in better digestion while keeping your gut healthy.
A well rounded, a balanced diet must include all the above essential nutrients to keep your body healthy and free from nutritional deficiencies and diseases.