A vegetarian diet can leader to slimmer waiste and healthier life

14 Nov

 Many people are leery about going total vegetarian thinking that they may not be able to keep up with the required amount of protein or that the protein from vegetable is not as superior to that of meat. However, recent research shows that this fear may be unwarranted and that there are many benefits to people who follow a vegetarian eating plan.  For one thing they tend to eat fewer calories and less fat than non-vegetarians. They also tend to have lower body weights relative to their heights than non-vegetarians. Choosing a vegetarian eating plan with a low fat content may be helpful for weight loss. But vegetarians—like non-vegetarians—can make food choices that contribute to weight gain, like eating large amounts of high-fat, high-calorie foods or foods with little or no nutritional value.

Vegetarian diets should be as carefully planned as non-vegetarian diets to make sure they are balanced. In our diets, animal products provide good sources of iron, calcium, vitamin D, vitamin B12, zinc, and protein. Be sure to include the following vegetarian foods to get all the nutrients you need:

  • Iron: cashews, spinach, lentils, garbanzo beans, fortified bread or cereal
  • Calcium: dairy products, fortified soy-based beverages, tofu made with calcium sulfate, collard greens, kale, broccoli
  • Vitamin D: fortified foods and beverages including milk, soy-based beverages, or cereal
  • Vitamin B12:eggs, dairy products, fortified cereal or soy-based beverages, tempeh, miso (tempeh and miso are foods made from soybeans)
  • Zinc: whole grains (especially the germ and bran of the grain), nuts, tofu, leafy vegetables (spinach, cabbage, lettuce)
  • Protein:eggs, dairy products, beans, peas, nuts, seeds, tofu, tempeh, soy-based burgers
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