You can still be healthy and happy on a vegetarian diet if you choose to.It is possible to reduce your risk of many diseases by eating a vegetarian diet.Lacto-ovo vegetarians include dairy and eggs in their diet, while vegetarians exclude all animal products, including honey.Pescetarianism, which includes fish and seafood, but not other meats, is a popular lifestyle choice.While adhering to a vegetarian diet, you may need to plan additional meals.
Step 1: Determine what you need.
On a daily basis, how much you need depends on your calories.For every kilogram of body weight, theRDA is 0.8 g ofProtein.Adults with a sedentary lifestyle can benefit from this RDA.You can use an online calculator or use the equations below to find out what your body and activity level is.If you have a weight in kilograms, you can find it by subtracting 0.8 from it.If you weigh 63 kilograms, you need to consume 50.4 g (63 x 0.8) of food per day.You need to convert to kilograms if you have your weight in pounds.Divide your weight by 2.2.If you weigh 145 pounds, that converts to about 66 kilograms.If you add that amount by 0.8, you get a total of 66 x 0.8.If you are sedentary, it is recommended that you get 0.8g ofProtein per kg of body weight per day.It is recommended that strength athletes get 1.2 to 1.7g/kg of body weight per day.Cross-country runners should usually get 1.2 to 1.4g/kg of body weight per day.
Step 2: What is allowed on a vegetarian diet?
Some types of vegetarians may eat dairy products and eggs.Food that is vegan comes from plant material.Meat, dairy, eggs, honey are not allowed to come from an animal.Some people follow this diet for health reasons, while others do it for ethical reasons.It can be hard to get enough calories on this diet, so you have to plan your meals.The major food sources for the vegetarian diet are vegetables, grains, Legumes, nuts and seeds.
Step 3: Consider eating some of the same things.
It used to be recommended that all vegetarians eat rice with beans in order to get all the necessary amino acids from meat, however, health experts now advise simply eating a wide variety of protein sources every day.According to the Academy of Nutrition and Dietetics, eating an assortment of plant-based proteins throughout your day provides all the essential amino acids and ensures adequate nitrogen retention for healthy adults.If you have a health condition or weakened immune system, consult with your doctor or a registered dietician to see if you should use supplements at meals.If you are a vegan, you should include plenty of beans and soy in your diet to make sure you get enough of the amino acid lysine.Lacto and lacto-ovo vegetarians usually meet their requirements with their diet.
Step 4: It's a good idea to learn about possible diet deficiencies.
Most people get their zinc from red meat and poultry, as well as certain animal products.You need to make up for lost nutrition when you eliminate animal proteins.Diets that don't include fish or eggs tend to have low levels of EPA and docosahexaenoic acid, which are vital to your heart, eye, and brain health.It is possible to make up for this deficiency by eating or taking algae supplements.You can find fortified soy milk and other products.A zinc deficiency can be caused by a lack of protein.A weakened immune system can be caused by this.Zinc can be boosted by eating soy, nuts, legumes, whole grains, and cheeses.The iron in animal proteins is more easily absorbed by the body.Vegetarians need more iron than non-vegetarians.Symptoms of iron deficiency include fatigue, weakness, headaches, and a weakened immune system.You can improve your iron intake by eating sprouted beans, grains, and seeds.Lacto-ovo vegetarians usually have enough B-12 in their diet, but they may not get enough if they don't eat a lot of meat.Extra B-12 can be provided by fortified foods and beverages.Symptoms of B-12 deficiency include loss of appetite and fatigue.Several brands of soy and rice milk are fortified with vitamins D and calcium, which is good news for people who are vegan.Exposure to sunlight causes the synthesis ofVitamin D.
Step 5: Eat some vegetables.
We often eat the vegetable and throw out the sprout or shoot, but a plant that's sprouted has grown into a deeper nutrition state.The highest content of any vegetable is found in sprouts.You can eat sprouted beans, lentils, and peas that are low in calories.Cut the sprout away and add them to your salads and sandwiches.
Step 6: Choose vegetables that are high in calories.
Most people consume too much meat in their diet.Humans only need to get about 10% of their calories from food.Most vegan food sources give 10% to 20% of their calories from protein.Consuming whole, unprocessed foods is always best for your body.A good example of a rich source of plant-based proteins is cooked lima beans, which have an average of 18.6 g per cup.
Step 7: Whole grains are better than refined ones.
The most important parts of these plants are the germs and the whole grains.White bread and white rice are cheap and easy to find, but they don't provide you with the same amount of nutrition as whole grains.This will help keep your blood sugar stable and ensure you don't have to gorge on calories from junk food.Rice, bread, and pasta are common grain products.Look for words like "whole" or "brown" on the package.The uncooked wheat germ has 115 g ofProtein per cup.There is 7 g of oats per cup.The uncooked rice bran has more than 100g ofProtein per cup.Other rich sources of grain are oats, wheat, soba noodles, oatmeal, wild rice, semolina, and millet.
Step 8: Contribute to your diet by adding more beans into it.
The great thing about beans is that they are low in calories and high in nutrition.They're cheaper than whole grains, which can hurt the pocket.Tofu and other soy products pack a punch, even if you don't think of them as a legume.Tofu and boiled soybeans have the same amount ofProtein per cup and block.30.8 g per cup can be provided by uteh and 36.8 g by roasted soybeans.If you're vegan, soy milk can help you meet your requirements.There are other types of beans, such as split peas, white beans and Fava beans.
Step 9: It's a good idea to snack on nuts and seeds.
There are more than just nuts and seeds.It is possible to lower your LDL cholesterol and improve your heart health by eating nuts.You can either snack on nuts and seeds in between meals or add them to your salads.Pumpkin, chia, sunflower, and sesame seeds are some of the best seeds for your body.Almonds, cashews, pecans, pistachios, and walnuts are some of the nuts to look for.A variety of nut milks, such as almond milk and cashews, can be used to boost your intake.
Step 10: The vegan diet has some basic sources of nutrition.
Eggs and dairy products are allowed on a vegetarian diet.That doesn't mean you should stop using plants as a source of food.Most of your food should come from whole grains, vegetables, and nuts and seeds.
Step 11: Eggs should be eaten in moderation.
A single chicken egg has just 71 calories and no carbohydrates.Add boiled eggs to your salads to start your day.You can add scrambled eggs to a soba noodle stir fry or fried brown rice dish.High cholesterol can be caused by overindulging in eggs.People with normal cholesterol levels should eat up to 1 egg a day.Don't eat more than 3 egg yolks a week if you have diabetes or heart disease.
Step 12: The whites of the egg can be eaten.
If you want to eat more than seven eggs a week, you have an out.All of the cholesterol is found in the yolk, which you can avoid by eating egg whites.The whites from one chicken egg have 16 calories and no carbohydrates.Egg whites can be eaten in larger amounts without worry about cholesterol.
Step 13: Drink milk.
Milk products can be found in the dairy section of your grocery store.The most common milk is cow's milk, but you have to choose between whole, 2%, and skim.There's more of a substance in low-fat milks than there is in whole milk.2%, 1% and skim milk have less than 8 g ofProtein per serving, whereas whole milk has a little more.If you're not worried about fat content, goat's milk has more fat than regular milk.Each serving of sheep's milk has 17 grams of fat.Soy and nut milks can be used to boost your intake.
Step 14: In moderation, eat cheese.
While cheese is high in calories, it can also lead to high cholesterol.You shouldn't eat grilled cheese sandwiches on a daily basis.It's a good idea to add cheese to your diet in small amounts.There is 10 g per ounce of Parmesan cheese.A serving can be shaved into your salads or placed over your pasta dishes.Most cheeses have between 6 and 7 grams ofProtein per ounce.A single cup of cottage cheese provides 23 grams of protein.It comes with 206 calories and 9 g of fat, so if you want to indulge in moderation, look for low-fat dairy.