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Vegetarianism Diets

  • godiets
  • November 19, 2016

Vegetarianism

Vegetarian diet can also meet all the nutrition needs and has some health benefits also. The key to a healthy vegetarian diet, as with any other diet, is to eat a wide variety of foods, including fruits, vegetables, plenty of leafy greens, whole grain products, nuts, seeds, and legumes. Limit your intake of sweets and fatty foods. A diet rich in fruits and veggies will be high in fiber and low in fat, factors known to improve cardiovascular health by reducing blood cholesterol and maintaining a healthy weight.

Here is the List of nutrients that vegetarians should take and their best food sources:

  • Vitamin B12: Dairy products, vitamin-fortified products, such as cereals, breads, soy and rice drinks, and nutritional yeast
  • Vitamin D: Milk, vitamin D-fortified orange juice, and other vitamin D-fortified products
  • Calcium: Dairy products, dark green leafy vegetables, broccoli, dried beans, calcium-fortified products, including orange juice, soy and rice drinks,cereals
  • Protein: Dairy products, soy products, dried beans, nuts, grain bread, greens, potatoes, and corn
  • Iron: Dried beans, dried fruits, whole grains, leafy green vegetables, and iron-fortified cereals and bread,spinach, chard, baked potatoes, cashews. To increase the amount of iron absorbed at a meal, eat a food containing vitamin C, such as citrus fruit or juices, tomatoes, or broccoli. Using iron cookware also adds to iron intake.
  • Zinc: Wheat germ, nuts, fortified cereal, dried beans, and pumpkin seeds
  • Egg replacer- 1 small banana for 1 egg (great for cakes & pancakes)

If you aren’t sure if you are getting all necessary nutrients or if you have any questions about vegetarian diets, check in with our team of Dietician and Nutritionist (@ +917065523000).Our Dieticians can help you plan and monitor a healthy vegetarian diet.

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