Vegetarian and balanced
More and more people turn to vegetarian diets, by ecological awareness, respect for animal rights, or for optimal health. Whether you’re lacto-ovo-vegetarian or even vegan, it is important to have a balanced diet and without deficiencies. Here are some tips to keep in mind before starting!
Go gradually. Completely change your eating habits is not shouting “tofu”! Remember to remove the meat from your diet will require a greater intake of cereals and vegetable protein. He does not eat raw vegetables, which give a feeling of satiety but does not provide enough aion kinah energy! Why not start by not eating meat or fish two or three times a week, then gradually reduced?
Stock up on substitutes. Learn to replace meat with legumes such as chickpeas, beans or lentils. Be aware that these sources are less complete protein as meat and you must then lecombiner with other proteins such as nuts, seeds and cereals, all excellent sources of energy. For example, cook wheat pasta with goat cheese and tomatoes, simmered rice salad with walnuts, or prepare a sandwich with almond butter and a glass of soy beverage.
Attention deficiency. Excluding meat, fish or eggs and dairy products, you tend to have a high risk of deficiencies in vitamins and minerals. Make sure you take supplements, and / or preferred food stuffed with vitamins and minerals. For example, some soy beverages, rice or almond offer versions with added calcium, dried vegetables, cereals and eggs are good sources of protein, vitamins A and D; algae, sunflower oil and soybeans provide essential fatty acids and lentils, parsley, ginger, dates and nuts are rich in iron and easily absorbed by the intestine when combined with vitamin C foods like citrus.
Vary your sources. Vegetarians should eat protein, grain products, starchy foods, fruits and vegetables at every meal, as omnivores! Make sure you eat five servings of fruits and vegetables per day and three servings of dairy products low in fat and rich in calcium, like cottage cheese and plain yogurt. Discover new vegetables and diversify your menu! Take for example the tofu seitan or tempeh, chickpeas, lima beans, brown rice with quinoa, celery with spaghetti squash, etc.. Your body and withdraw a maximum benefit of the variegated food.
Eat healthy. This may seem ridiculous at first glance, but also abuse vegetarian fries, soft drinks and candy! Limit all cost to the consumption of junk food and fried foods, greasy or too sweet: your general health and enjoy your vegetarian diet will be more effective.