Your regular diet and eating habits have a great effect on your health. It is important to make sure that you consume the right food with all the essential nutrients. While you have decided to go meatless, there are various nutrients you are not consuming. We have a special diet food list for vegetarians that will help you keep track of good nutrition for your body. Even if you have your reasons for not eating meat, there are other food items you may look up to for a healthy routine. Taking note of what you eat will help you stay fit and in good shape.
Diet Food List For Vegetarians
It’s necessary to keep a check on the amount of all the essential nutrients in your diet. The following dist food list will help you keep a check on your diet.
Plain tofu is a great source of various nutrients. It has adequate protein, iron, and zinc along with Omega-3 fatty acids that lower cholesterol levels in the body. Tofu is also a great way of consuming calcium and Vitamin-D. Including it in your daily meal will help you get enough of these nutrients. You may substitute it for regular consumption of meat or poultry.
Consuming a cup of beans can help you gain one-thrid of your regular protein and iron requirement and half of the fiber essentials. Fiber helps to lower cholesterol, and most of it is soluble. Beans are also rich in zinc, potassium, and vitamin-B, along with some amounts of calcium. Combine beans with grains in the form of pasta, bread, or rice to make a complete meal.
An integral part of the legume family, Lentils, are excellent sources of soluble fiber and proteins. They are considered to be better than beans because of having more iron, vitamin-B, and folate. These are great for women of childbearing age since folate helps in preventing birth defects. Legumes are less gassy. You can include them in soups, vegetable stews, or eat them in the way you like.
Nuts have high protein content. These generally include cashews, almonds, walnuts, peanuts, macadamias, pecans, and Brazil nuts. Nuts also have Omega-3 fatty acids, zinc, vitamin E, and little amounts of calcium. Nuts are also rich in calories. Therefore if you’re focusing on weight loss, peanuts may help you better. You can look up to different nuts to gain different nutrients.
Leafy Green Veggies
Green leafy vegetables like broccoli, spinach, Swiss chard, collards, and kale are known to have a healthy amount of iron in them. Spinach itself will provide you one-third of the day’s requirement. They have plenty of antioxidants that fight cancer, vitamin-A, and folic acids. Combine leafy greens with food items rich in vitamin C since it helps in absorbing iron from them.
Being vegetarian is a great decision. However, you should also make sure that your body doesn’t lack important proteins and nutrients. With the help of the above-mentioned diet food list for vegetarians, you will be able to maintain a great diet plan.