10 Usefull Tips For Every Vegetarians


A pattern vegetarian diet can be a healthy choice. The key is to eat a variety of foods and the right amount of food to meet their needs calories and nutrients.

Think of Proteins

Your protein needs can easily be met by eating a variety of plant foods. Protein sources for vegetarians include beans and peas, nuts and soy products (such as tofu, tempeh). lacto-ovo vegetarians also have protein eggs and dairy products.

Bone Up On Calcium Sources

Calcium is used for the formation of bones and teeth. Some vegetarians eat dairy products, which are excellent sources of calcium. Other sources of calcium for vegetarians include soy milk fortified with calcium (soymilk), tofu made with calcium sulfate, breakfast cereals fortified with calcium and orange juice, and some vegetables dark green leafy (col collard, turnip and mustard greens, and bok choy).

Make Simple Changes

Many popular main dishes are or may be vegetarian - such as pasta primavera, pasta with marinara or pesto sauce, vegetarian pizza, vegetable lasagna, tofu stir fry vegetables and bean burritos.

Enjoy a Meal Outdoors

For barbecues, try vegetable or soy burgers, hot dogs, tofu or tempeh, marinated and skewered fruit. They grilled vegetables are great, too!

Include Beans and Peas

Because of its high nutrient content, beans and peas consuming recommended for everyone, vegetarians and non-vegetarians alike. Enjoy some vegetarian chili, salad Three bean or pea soup. Puree chickpeas filled pita sandwich.

Try Different Vegetarian Versions

A variety of vegetarian products look - and can have a taste - to the non-vegetarians like their counterparts, but usually are lower in saturated fat and contain no cholesterol. For breakfast, try the burgers or sausages made from soybeans. For dinner, rather than burgers, soy treat or falafel (chickpea patties).

Make Some Small Changes in Restaurants

Most vegetarian restaurants can make changes to menu items by substituting meatless sauces or non-meat items such as tofu and beans for meat, and adding vegetables or pasta instead of meat. Inquire about vegetarian options.

Nuts Are Good Snacks

Choose unsalted nuts as a snack and used in salads or main dishes. Add the almonds, pecans, or instead of cheese or meat to a green salad.

Get Vitamin B12

Vitamin B12 is found naturally only in animal products. Vegetarians should choose fortified foods such as cereals or soy products, or take a vitamin B12 supplement product if you do not consume any animal. Check the Nutrition Facts label for vitamin B12 in fortified products.

Finding a Vegetarian Pattern For You

Go to the Dietary Guidelines for Americans, 2015-2020 and see Appendix 5 for vegetarians (and vegans) adjustments of the feeding patterns of the USDA at 12 calorie levels.

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