Diet Tips for Vegetarians

If you’re a vegetarian or interested in becoming one, be aware that you are making a good choice. Vegetarians are typically healthier than their meat-eating counterparts; they are found to be less likely to suffer from common health problems such as diabetes and hypertension. That’s because vegetarians enjoy a diet rich in antioxidants, phytochemicals and fiber, and low in saturated fat and cholesterol – just the equation that our body needs. Of course, it’s important that vegetarians know th guidelines on how to best benefit from their lifestyle choice.

Here are some diet tips for vegetarians:

1. Be conscious about your protein. A common misconception about a vegetarian diet is that they are not able to sufficiently meet their nutrient requirements, especially protein. However, a well-planned vegetarian diet enables you to acquire all the nutrients and vitamins that your body needs. If you are a pesco-vegetarian (this means you include fish in your diet), then you could obtain protein from fish and seafood. If you’re a vegan (you eat just vegetables) then make sure to eat adequate amounts of beans, nuts and seeds to fulfill your protein requirements.
2. Take vitamin supplements. Take a once-a-day multivitamin/nutritional supplement just as an insurance. Consult your physician or nutritionist about what supplements you need based on your lifestyle. It could also be a good idea to bring a copy of your typical one-week menu so the doctor can get a fair idea of what nutrients you need more of. Vitamin supplements that you might consider could include B12 or calcium supplements.
3. Avoid food high in cholesterol.  In general, vegetarians have lower rates of chronic diseases, including obesity and heart disease. However, remember that just because a meal is meat-free doesn’t automatically mean it’s healthy and low in cholesterol – that’s why there are still some incidents of vegetarians being overweight. The key factor here is about how the veggie meal is prepared. For example, a vegetable salad is good, but not if you put too much dressing or mayo on it. Other selections that would best be avoided are french fries, baked potato with lots of butter and cheese, and anything with too much salt or sugar added.
4. Plan your diet well. Some vegetarians have a tendency to have a monotonous diet. Avoid this tendency by planning a weeklong menu to ensure that you enjoy a variety of food. Take into consideration the nutrients that your body needs, and don’t be afraid to experiment. Be encouraged by the fact that it’s easy enough to fulfill nutritional requirements with typical vegetarian dishes: for example, beans and lentils provide fiber and iron; dark leafy vegetables provide calcium; omega-3 fatty acids can be found in walnuts, almonds, cloves and flax seeds. Stock up on vegetarian recipes that will be enjoyable to your taste buds as well. The key here is to plan well and diversify.
5. Drink up. To be truly healthy you should adequately hydrate your body. One guideline is to drink about one glass of water every hour. Not only will this be good for your body, it will also make you feel full and help you avoid experiencing food cravings.

These guidelines should help you maintain your healthy vegetarian lifestyle. Enjoy!