7 Quick Tips For Vegetarian Health
â¢ Go Green:
Green vegetables are a must for any vegetarian. Green vegetables contain iron, calcium and other vitamins, which are highly needed for any balanced diet. Therefore, always ensure that your diet has a good quantity of green vegetables, such as, broccoli, spinach, peas, etc.
â¢ Intake of Vitamin B12:
Vitamin B12 is an essential vitamin that helps in maintaining our central nervous system and aids in forming red blood cells. Research also proves that it helps us deal with psychological stress. However, vitamin B12 is mainly found in animal products and therefore, vegetarians need to be additionally careful about choosing the right kind of meal that contains sufficient amount of this vitamin. Thus, go for foods like soy milk, rice milk, fortified breakfast cereals, meat substitutes like Textured Vegetable Proteins (TVP), etc.
â¢ Raw Vegetables and Raw Fruits:
Ensure that your everyday diet contains at least some form of raw vegetables and some kind of raw fruits. Be creative and make tasty and decorative salads with those vegetables of your garden and go for different fruits (apple, guava, banana, etc) as frequently as possible. This lets you take in the vegetable nutrients in their purest form (cooked or fried vegetables tend to lose their nutrient content to a great extent). The fibers present in raw fruits also help immensely in your digestive process.
â¢ Reduce Sugar Intake:
This is one tip that is valid for all healthy diets, be it vegetarian or non-vegetarian. Higher sugar intake (especially, higher refined sugar intake) means higher calories, which is quite detrimental for any healthy diet. Hence, avoid using refined sugar as far as possible. Instead you can always go for sugar substitutes like natural fruit syrups and honey to give that sweet touch to your taste buds.
â¢ Be Creative:
A healthy vegetarian diet need not necessarily mean a bland and boring dish. How tasty and interesting your meal is, always depends on how creative you are. A bowl of boiled vegetables or a plate of raw salad is not something that will naturally entice someone â and it is absolutely normal to not be excited with that sight. But at the same time, you can add some interesting homemade, low fat-content salad dressings to the same bowl of raw vegetables and then consume it. This will not only let you take in the nutrients but also make you enjoy the good taste of it. Similarly, if eating green vegetables simply does not lure you, then try drinking vegetable juices or make a mock tail of fruit and vegetable juices. Thus, be as creative as possible with your food and see how soon you start loving them.
â¢ The Bouquet of Vegetables:
Different fruits and vegetables contain different nutrients and therefore, it is important that you eat a variety of all such vegetables. Green vegetables are a rich source of vitamins and iron and hence, it is definitely a must. But along with that, ensure a balanced intake of other vegetables and hence, other nutrients as well. Thus, make place for some soybeans that give you enough calcium and proteins, or some pumpkins, beans and dried fruits for that necessary iron intake or even some legumes and yoghurt for the required amount of zinc and vitamin D intake.
â¢ Lots of Water:
Last, but not the least, water is a must for all diets, a vegetarian diet being no exception. Water not only reduces obesity to a great extent, it also curbs your eating cravings drastically. It also helps in digesting and absorbing food, removing our toxins and waste, circulating our body blood and protecting our body tissues and organs. It also carries nutrients and oxygen to our cells and at the same time regulates body temperature. No wonder water is a must for all diets. Hence, ensure that you take in lots of water during the day, along with your meals as well as otherwise.
Thus, keep these 7 quick tips for vegetarian health in mind and be in complete control of your body needs. The happiness and confidence of staying fit and healthy will naturally follow.
Photo Courtesy: wholefoodsmarket.com