Maximise Your Vegetarian Diet

Some non vegetarians consider that a vegetarian diet is nutritionally inadequate.
However, this is not so as long as you ensure that your daily nutritional needs are satisfied.
It is important for healthy, varied vegetarian diets to include fruit, veg, lots of leafy greens , whole grain foods, seeds, nuts and legumes. In addition, some vegetarians opt to eat dairy products and/or eggs .
Five daily servings of protein rich foods, grains, legumes and/or nuts are essential.
Moreover, 3-5 daily servings of fruit and veg are recommended.
Fats ought to be present in the lowest percentage in your meal.
Protein to build and repair muscles can be obtained from eggs, soya beans, soya chunks and other soya products, kidney beans, and almonds.
Calcium, for healthy bones and teeth, is present in milk and dark green vegetables . So, it is essential to include these in your diet .
Vitamin B12 enables the absorption of iron . As a vegetarian, you need to depend upon vitamin-enriched cereals as well as fortified soya products for this vitamin.
Iron is to be found in your greens so try and eat as much of them as you can. Consumption of Vitamin C helps your body absorb iron better, especially oranges.
For good bone health as you advance in years, it is vital to get your Vitamin D intake. So ensure you have your glass of low fat milk each day as well get lots of Vitamin D by exposure to sunlight.

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