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A vegetarian diet does come with its own set of advantages – for one, it helps lower levels of unhealthy saturated fat and cholesterol. And for another, it adds fiber vitamins and minerals to your nutrition plan.
Whole grains, legumes, vegetables, fruits, nuts, seeds, plant-based oils, herbs and spices
all come under the umbrella of vegetarian foods. In addition to these, some vegetarians consume milk and dairy products while some others allow themselves eggs too.
For those who are vegetarians, or for those working towards enhancing their plant-based diet, we’ve compiled a comprehensive list of vegetarian food, the type of nutrition each offers and tips on how they nourish you.
The Vegetarian Diet Ready Reckoner
Tips for a healthy Vegetarian diet 1. Combine protein sources: Good quality proteins are found in meats and animal products such as milk, dairy and eggs. They constitute all the amino acids that our bodies need for growth and tissue repair. However, proteins from plant sources lack some types of amino acids. To get complete protein from plant sources, it is recommended you consume a combination of legumes and grains in the same meal. For example, lentils with rice (moujaddara), fava beans (foul moudammas) eaten with bread or white beans with rice. 2. Have sufficient 'at risk' nutrients Vegetarians are often found to be deficient in some key nutrients, such as the ones listed below, which make it even more important to include them in a vegetarian diet:Vitamin B12
Consume a variety of riboflavin-rich foods such as milk, yoghurt, bananas, asparagus, broccoli, lentils and peas
Note: Fortified milk, fortified juice and fortified breakfast cereals can help in meeting the needs of vegetarians for the above nutrients.
3. Drink plenty of water and other fluids As a vegetarian you need to drink as much as two to three liters of fluids a day including water, freshly squeezed fruit and vegetable juices, a variety of hot teas and soups. A generous fluid intake is very important for a healthy body. 4. Make your lifestyle healthy Individuals following a vegetarian diet normally follow healthy lifestyle habits. For a healthy body, perform regular physical exercise, eat a variety of food and try to maintain a healthy body weight.
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