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What's The Best Diet For A Vegetarian?

Updated on August 7, 2017
Arsh Aiman profile image

is a freelance writer with 4 years of experience in writing blogs and articles in every niche.

A vegetarian diet consists of “meat free” food. A vegetarian does not eat beef, mutton, chicken, pork or any of the meat dishes. They may or may not choose to eat eggs, dairy, gelatin or any of the other animal products.

The vegetarians are classified into different groups according to their diet. Some avoid meat but still eat the other animal products; some of them occasionally eat meat like once a year, some of them known as Lacto-ovo-vegetarians eat eggs and dairy only and this is the most common group among vegetarians. Others either eat dairy products or eggs. Finally, there is vegan group that does not eat any of the animal related foods.

Reasons for becoming a vegetarian:

There can be various reasons which drive an individual to become a vegetarian. The most common among them are social, environmental and health related causes. However, choosing to become a vegetarian is an independent decision of an individual.

Vegetarian diet and health:

The most common question posed about a vegetarian diet is that whether it is healthy and provide the body with essential nutrients or not? The simple answer is that vegetarian diets are healthy and decrease the risk of heart disease, cancer and type 2 diabetes. However, getting a balanced assortment of vitamins and minerals requires some extra attention when you’re on a vegetarian diet. This is because the elimination of meat or animal products from the diet means reduction in the amount of nutrients one can obtain from the food. Still, with a little bit of careful consideration and effort a vegetarian can obtain all the essential nutrients from non-meat foods such as fruits, vegetables, legumes, nuts, soy products and whole grains. Vegetarians, specially the vegans need to take care of getting adequate amounts of iron, calcium, vitamin B12, protein, vitamin D and omega 3 fatty acids, because these nutrients are not abundantly available in daily servings of most foods.

The right diet if you are a vegetarian

This vegetarian diet plan ensures that a person gets enough nutrients without having to eat meat or other animal products. It is healthier as compared to the normal meat diet as it prevents obesity, lowers cholesterol and contains less saturated fatty acids and more fiber, protein and calcium etc.

The recommended daily servings include:

4+ servings of grains

3+ servings of beans and lentils

2+ servings of food

1-2 servings of seeds and nuts

4+ servings of vegetables

The portions vary from person to person according to their needs. To determine a perfect serving size according to your requirements; refer to the steps below:

  1. Carbohydrates such as cereal, rice, pasta and potato: 1 serving equal to your clenched fist
  2. Proteins such as lentils, beans and legumes: 1 serving equal to the palm of your hand


Breakfast:

You need to take extra care of your health if you are following a vegan diet. Do not skip breakfast as it is the most important meal of the day. It optimizes the roller coaster of your blood sugar not letting the sugar levels fluctuate. We recommend taking orange juice, eggs, cereals, tofu, pancakes, whole grain bread, nuts and seeds.

Mid-morning snacks:

Try munching on healthier and tastier varieties instead of those fries or brownies. We suggest vegetables with hummus dip, smoothies, granola bars, nuts and seeds.

Lunch:

At lunch try beans, nuts, grains, peas, other vegetables with tortillas. You can try vegetable lasagna, vegetable and bean burrito bowl and frozen yoghurt as a dessert.

Dinner:

Do not block out the carbohydrates completely. Combine them with healthy and essential fats such as walnuts, pumpkins, tofu and eggs. During the night your body will utilize these nutrients for regeneration and repair.

Incorporate fruits as healthy in-between meal snacks and dessert.

Benefits of this diet:

The fruits are an excellent source of fiber, potassium and antioxidants that will energize you and will not make you feel sluggish. Vegetables are the all rounder with almost every kind of nutrient available in them including fiber. Make sure you eat different colored vegetables to get the maximum benefit out of this diet. Nuts and seeds will strengthen your immune system and boost immunity. Beans, grains and Lentils provide a hefty dose of iron and protein. Finally, do not forget to take vitamin D and B12 supplements.

© 2017 WriterAimz

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    • Arsh Aiman profile image
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      WriterAimz 9 months ago from Islamabad

      I am the original author of this article. I was hired for writing this review by editcetera writing company but they did not pay me for my contributions. So, I re-claim my article and the copyrights.

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