It is possible to have a fully balanced diet that is entirely vegetarian? If you work it right, all you need to do is eat smart to make your meals as complete as possible.
If you consider a meal of potatoes and rotis or rice and dal as
staple vegetarian fare, then you could be getting seriously
short-changed on some key nutrients. In such a diet, you will not be
getting the required intake of protein, calcium, iron, zinc, vitamin D,
vitamin B12 and omega 3 fatty acids.
BALANCE YOUR PROTEINS
Plant foods offer incomplete protein as they tend to be deficient in one
or other essential amino acids (protein is made of building blocks
called amino acids and our body needs nine of these from food). But this
problem can be managed easily by being careful about both the kind and
amount of protein being eaten.
1. Combine plant foods wisely to cover all essential amino acids. For
example, legumes (cooked dried beans, dried peas, and lentils) are low
in sulfur-containing amino acids (such as methionine), but they are high
in another amino acid called lysine. Grains are just the opposite. So
by eating both together or during the course of a day, you can get the
benefits of both. Beans and rice, dal-chawal, khichri, pita bread with
hummus (ground garbanzo beans and sesame seed paste) are good examples
of complementary proteins.
2. Look for variety. Don’t stick to just the known sources like legumes
and dairy — nuts for instance are an easy and tasty source of
HAVE MORE IRON
The best sources of iron tend to be non-vegetarian (liver, egg, sardines
etc). Iron from plant foods (nonheme) is not absorbed as well as iron
from meats (heme), so it is important for vegetarians to eat more
iron-rich foods to meet their requirements. Vegetarian iron sources
include beans, leafy green vegetables, banana, brown rice, sprouts,
seeds (sesame, sunflower and pumpkin), mushrooms, and iron-fortified
Visit Sunshine Sara For Vitamin D Info
Try One of Uncle Ray's Vegetarian Recipes
Check Out Raw Food Rehad, Great Site !
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