Posted on June 13, 2008 in Latest News
A Healthy and balanced diet is important for every individual but in case of vegetarians it is an essential part. Due to personal likes and dislikes there are chances that you might miss some essential nutrition from your diet. The chances to miss essential nutrients are high in case of vegetarians. In order to make your vegetarian diet healthy and balanced, make sure that you try to include all the essential nutrients. Below is check list for you so that you don’t miss essential nutrients from your diet.
- Colored Fruits: Try to include colored fruits in your diet as they are beneficial for your health and they contain low calories. This group includes fruits like cherries, plums, oranges and blueberries. Besides being low in calorie count they are rich in Vitamin C and even the fat content is less.
- Avoid Butter: It is better to avoid butter. For sautéing instead of butter you can use olive oil, vegetable broth, wine, water or fat-free cooking spray. For baking purposes you can use canola oil instead of butter.
- Milk and Cheese: In case you are following strictly vegetarian diet excluding even the milk and its products then as substitute of milk you can opt for Soy bean milk, nutritional yeast flakes or Soy cheese. Soy contains same protein as that of milk.
- Nuts: It is better to consume more nuts as they are good source of healthy unsaturated fats. Instead of stick margarine or butter it is better to use canola or olive oil.
- Vegetables, Fruits and Whole Grains: These are rich source of good carbohydrate. They also supply 20-30gms of dietary fiber daily. Besides that they also provide essential minerals, vitamins and phytochemicals.
- Proteins: This is highly essential for healthy and good looking organs, muscles, skin and bones. For vegetarians the best sources of protein are dairy products, lentils, nuts, whole grains and seeds.
- Vitamin B 12: This essential for the production of red blood cells and in prevention of anemia. Generally it is found in animal products which also include eggs, cheese and milk. For vegetarians the best source of Vitamin B 12 is fortified soy products, enriched cereals, fruits and vegetables. Besides this you can also take Vitamin B 12 supplement.
- Calcium: Calcium is highly essential for strengthening your teeth and bones. Hence it is necessary to take sufficient amount of calcium in your diet. It is better to select a low-fat calcium source like low-fat yogurt or skim milk. Low-fat dairy products are rich source of calcium for vegetarians. Other best sources of calcium are dark green vegetables like turnip, spinach, kale, broccoli and collard green. In case you are not getting adequate amount of calcium then you can take supplements.
- Minerals and Vitamins: In case of vegetarian diet you tend to get fewer amounts of minerals and vitamins. Hence it is better to take mineral and vitamin supplement.
- Zinc: This is highly essential mineral as it is an important component for various enzymes. It also plays an important role in protein formation and proper cell division. Best source for zinc is whole grains, wheat germ, nuts and Soy products.
A well-planned vegetarian diet can fulfill your daily nutritional requirements. In case you are not confident regarding your diet plan then it is better to go to a professional dietician or physician.
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