Nutritious vegetarian diet
February 24, 2005
It is a common thinking that only non-vegetarian food
is full of proteins and minerals and the veg. food is
lacking in it. But the fact is that vegetarian food
is also very rich in nutrients and as it contains less
fat so its very good instead of non-veg. food. Lack
of protein should not be a concern. Anyone who is lacto/ovo
vegetarian is one who eats dairy and eggs and will easily
get enough protein.
Calcium is very essential for the formation of bones
and teeth and also helps in blood clot. It is found
in raw nuts, sesame seeds, orange, prunes and figs.
Vitamin D is essential for processing calcium. These
two nutrients are found in dark leafy greens, milk,
butter, broccoli, calcium fortified tofu, calcium and
vitamin D-fortified soy milk. Vitamin B-12, essential
for healthy nerve and blood cells, promotes DNA synthesis,
maturation of erythrocytes is found mainly in non-veg
food. But intake is possible by consuming per day. Vegans,
those who eat only plants for food, should check the
label on fortified soy milk and fortified cereal to
make sure B-12 has been added. Fermented soy products
miso and tempeh provide some; sea vegetables such as
nori, used to wrap rice balls and sushi, or kombu and
dulse used in soups and with vegetables, provide more
than adequate B-12 amounts. Sea vegetables, while still
foreign to the American palate, can be purchased at
natural food stores or Asian groceries.
Eating legumes, dried fruits and dark green veggies
will help teens meet iron needs; eat them with a food
high in vitamin C - citrus, tomatoes, potatoes - for
optimum iron absorption.
Most important minerals like magnesium is found in
cereals, green leafy vegetables, chocolate and wheat
germ. Potassium is also available in most fruits and
vegetables and wheat germ. It is required for normal
muscle and nerve activity. Zinc can be found in yogurt,
tofu, whole grains, peas, nuts and legumes.
You may have heard that rice is a complete protein,
it is balanced, and that in some countries people live
well on rice. However, in North America, we have a tendency
to eat white rice, instead of the more healthy brown
or wild rice varieties, and this leads us to consume
more starch or carbohydrates without the same amount
of protein to balance it.
Soybeans are very good to eat as it contains many proteins
as also helpful in preventing many diseases. Beans are
delicious and so easy (and cheap) to cook in a crock
pot. In the beginning, invite your teen?s vegetarian
friends over to cook a meal for the family.
So, not only non-veg. food but veg foods are full of
nutrients and easily digestible and free of fats. It
helps to prevent many heart diseases. More over if non-veg
food is not properly and hygenicly cooked it led to
many diseases. So its better to shift to veg food for
good health.
What should be included in your daily diet
if you are vegetarian;
- four whole-grain foods a day;
- three vegetables, two fruits every day;
- snack on fruits, vegetables and nuts;
- keep healthy and tasty crackers/chips available for
snacking once a day;
- eat sweets at the end of a meal, not in between;
- exercise regularly.
Source:www.kntimes.com
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