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.