diet tips for vegetarians
A Vegetarian Diet is
not necessarily healthy or less-fattening
It's true that no one NEEDS
to eat meat.
But a no-meat diet isn't necessarily healthy or good for weight loss.
So, for best results, please
follow these tips:
1. Avoid junk food
Candy, fries, cheesy pizzas make vegetarians
Many instant/ pre-cooked 'vegetarian'
meals are high in fat
2. Don't fry with fat
If you must fry with fat,
use a fat-spray.
Otherwise, fry with soy sauce, lemon juice, water, fruit juice, chili
3. Make sure your daily
diet includes a wide variety of foods
Why? Because no single plant
food is as nutritious as meat. So if you don't eat meat, you must find
a variety of plant alternatives to provide the same healthy level of
Nutrients you may be
Nutrients normally found in animal products that are not always found
in a vegetarian diet include: iron, calcium, vitamin D, vitamin B12,
zinc and protein.
Here are some vegetarian
foods that have these nutrients:
Cashews, tomato juice, rice, tofu, lentils, and garbanzo beans (chick
Dairy products, fortified soymilk, fortified orange juice, tofu, kale,
Fortified milk and soymilk, and fortified cereals (or a small amount
Eggs, dairy products, and fortified soymilk, cereals, tempeh, and miso.
(Tempeh and miso are foods made from soybeans. They are low in calories
and fat and high in protein.)
Whole grains (especially the germ and bran of the grain), eggs, dairy
products, nuts, tofu, leafy vegetables (lettuce, spinach, cabbage),
and root vegetables (onions, potatoes, carrots, celery, radishes).
Vegetarians must eat a variety of plant foods over the course of a day
to get enough protein. Plant foods that have the most protein are lentils,
tofu, nuts, seeds, tempeh, miso, and peas.
4. Get to know your local
If you are not familiar
with some of the above foods, get advice! For example, visit your local
health-food store and ask them for advice on cooking and storage. Most
stores are extremely helpful and offer all sorts of help.
5. Teach yourself about
Vegetarian eating is becoming
much more common. Libraries and bookshops are full of leaflets and books
about healthy eating for non-meat eaters. Take advantage!
6. Vitamin & Mineral
I do not usually recommend
supplements. A healthy diet provides us with all the nutrition we need.
However, I've come across lots of young vegetarians whose diet is totally
inadequate. So, if you feel tired or under the weather, I suggest you
ask your doctor about whether supplements are appropriate for you. But
don't use them as an excuse to be lazy about your diet.
One of the best sources
of practical advice on dieting plus natural herbal diet pills can be
found on Get Lean Quick