A well balanced vegetarian diet provides many benefits for the body. Some of those benefits include a reduced risk of chronic diseases, such as:
Obesity
Coronary artery disease
Hypertension
High blood pressure
Diabetes
Some types of cancer and more
Your vegetarian diet, must be planned well. If not your body could end up in need of some vital nutrients. Some of these nutrients essential for the body are:
Protein
Minerals (zinc, calcium, iron)
Vitamin b12
Vitamin d
Protein sources include, tofu and other soy-based products, legumes, seeds, nuts, grains, and vegetables
Experts say that in order for a balanced vegetarian diet, you should eat nuts and whole grain cereals for good sources amino acids.
Greens such as spinach, kale and broccoli are a good source of calcium.
For sources of vitamin b12 which comes from animals, can be substituted with fortified breakfast cereals and fortified soy drinks.
Sources of iron are red meats, liver and egg yolks which are all high in cholesterol. Spinach, dried beans and dried fruits are all good vegetarian sources of iron.
A vegetarian diet is healthier than a meat diet. However this does not mean
that you have the right to stuff your face with crisps, chocolate and chips
everyday. Your balanced diet should include all of the above, i.e. Fruit, vegetables,
nuts, dairy produce and soy. Below is a table of some calorie controls in a
vegetarian diet:
| Food Group |
1200 Calorie |
1500 Calorie |
1800 Calorie |
|
5 servings |
6 servings |
8 servings |
| Fruits |
3 servings |
3 servings |
5 servings |
| Grains |
2 servings |
3 servings |
4 servings |
| Dairy |
2 servings |
2-3 servings |
2-3 servings |
| Beans, Nuts and Seeds |
5oz |
6oz |
7oz |
| Total Fat |
30-35g |
40-50g |
50-60g |
You can find a massive rage of diets on the internet free of charge! A vegetarian diet is an all round healthier option, and can go a long way to helping you on the road to losing weight.
Source Michael Aldridge
Healthy Diet