Title : 10 Tips for the Perfect Vegetarian Diet
link : 10 Tips for the Perfect Vegetarian Diet
10 Tips for the Perfect Vegetarian Diet
B12 .1. Think about protein
Your protein needs may be borne by eating a variety of plant foods. Protein sources for vegetarians include Jewish nuts and peas . Build meals around protein sources that are naturally low in fat, such as beans, lentils and rice .
2. bone up on calcium source
Calcium is used for building bones and teeth. Sources of calcium for vegetarians include fortified breakfast cereals (this is usually refer only to US residents), fortified orange juice with calcium, and some green leafy vegetables dark ( green cabbage, turnip, Chinese cabbage, mustard greens).
3. Make simple changes
Many of the dishes can be made vegetarian Spring-pasta, pasta with marinara or sauce ready, vegetarian pizza, vegetable lasagna, tofu plants that are sauteed bean burritos, etc. These changes may increase the intake of vegetables and cut consumption of saturated fats and cholesterol.
4. Enjoy a cook out
For barbecues, try vegetables or hamburgers "garden", marinated tofu or tempe or vegetable brochettes. Roasted vegetables are great, too!
5. Include beans, peas and
Due to its high nutrient content, consumption of dry beans and peas are recommended for everyone, vegetarians and nonvegetarians. Enjoy some beans and rice ... or maybe a three-bean salad or pea soup.
6. Try different vegetarian versions
A variety of vegetarian products look (and may taste) like their non-vegetarians, but are generally more low in saturated fat and contain no cholesterol. For breakfast, try the burgers or sausages made from soybeans. For dinner, instead of hamburgers, try veggie burgers.
7. Make some small changes in restaurants
Most restaurants can accommodate vegetarian modifications to menu items by substituting meatless sauces, omitting meat from stir fries, and adding vegetables or pasta instead of meat. These substitutions are more likely to be available at restaurants that make food to order.
8. Nuts are good snacks
Choose unsalted nuts (use) as an appetizer, in salads main dishes. Use nuts to replace meat or poultry. The addition of nuts or Pecans a green salad instead of cheese or meat.
9. Get vitamin E
to help meet the recommendations for vitamin E, choose options specific seeds nuts and more frequently - seeds sunflower almonds and hazelnuts (hazelnuts). These are some of the best sources of vitamin E in meat and Bean (Food Group are referring to the group of proteins).
10. Choose fats wisely
fatty acids are necessary for health are called "essential fatty acids". Choose an excellent source of these, as some nuts (walnuts) and seeds ( flax seeds ). Make a Waldorf salad, with apples, celery, walnuts and low-fat dressing.
Reference: Veg Lov ; | visit to the store of organic Amazon ;
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