vegetarian diet for weight lose
Vegetarian diet
how to get the best nutrition
A well-planned vegetarian diet is a healthy way to meet your nutrient needs. Learn what you need to know about a plant-based diet.
Vegetarian diets are growing in popularity.
The reasons for following a plant-based diet are varied, but it has health benefits such as a reduced risk of heart disease, diabetes and some types of cancer.
But some vegans rely heavily on processed foods that may be high in calories, sugars, fats and sodium. They may not eat enough fruits, vegetables, whole grains, and calcium-rich foods, which results in them missing out on the nutrients these foods contain.
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But with a little planning, a plant-based diet can meet the needs of people of all ages, including children, teens, and pregnant and breastfeeding women. It is important to be aware of your nutritional needs in order to plan an appropriate diet for those needs.
Types of vegetarian diets.
When people think of a vegetarian diet, they usually think of a diet that does not contain meat, chicken, or fish. But vegan diets differ in the foods they include and the foods they exclude:
Dairy-based vegan diets exclude meat, fish, chicken and eggs, as well as foods that contain them. While it includes dairy products such as milk, cheese, yogurt and butter.
Egg-based vegetarian diets exclude meat, poultry, seafood, and dairy products, and allow eggs.
Milk-and-egg vegan diets exclude meat, fish, and chicken, and allow dairy and egg derivatives.
Fish-based diets exclude meat, poultry, dairy products, and eggs and allow fish.
Vegetarian diets exclude meat, poultry, fish, eggs, dairy products, and foods containing these products.
Some people follow a semi-vegetarian diet — also called a semi-vegetarian diet — which is primarily a plant-based diet but includes meat, dairy products, eggs, chicken and fish sometimes or in small amounts.
Planning a healthy vegetarian diet.
To get the most out of a plant-based diet, choose a variety of healthy plant-based foods, such as all fruits, vegetables, legumes, nuts and whole grains. At the same time, cut down on unhealthy options, such as sugar-sweetened drinks, fruit juices and refined grains. If you need help, a registered dietitian can help you develop a vegetarian diet that's right for you.
Vegetarian Meal: Daily amounts based on a 2,000 calorie meal
| food group | daily quantity |
|---|---|
| vegetables | Two and a half cups a day |
| fruits | Two cups a day |
| Grains | Six and a half ounces a day |
| Milk and dairy products | Three cups a day |
| protein foods | Three and a half ounces a day |
| oils | 27 grams per day |
All foods are assumed to be nutrient-dense, low-fat or low-fat, and prepared without added fats, sugars, refined starches or salt.
Source: Dietary Guidelines for Americans 2015-2020
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Keep in mind that the more restrictive your diet, the more difficult it will be for you to get all the nutrients you need. A vegan diet, for example, excludes all natural food sources that contain vitamin B-12, as well as milk products that are good sources of calcium.
To ensure that your diet contains everything your body needs, pay special attention to the following nutrients:
Calcium and vitamin D
Calcium helps build and maintain strong bones and teeth. Milk and its derivatives have the highest value of calcium. However, dark green vegetables, such as kale, kale, collard greens and broccoli, are good plant sources when eaten in adequate amounts. Calcium-enriched products, such as juices, cereals, soy milk, soy yogurt and tofu, are other options.
Vitamin D also plays an important role in bone health. Vitamin D is added to cow's milk and some types of rice and soy milk, as well as some breakfast cereals and margarine. Be sure to read food labels. If you don't eat enough fortified foods and don't get much sun, you may need to take a vitamin D supplement (a plant-derived supplement).
Vitamin B-12
Vitamin B-12 is essential for the production of red blood cells and the prevention of anemia. This vitamin is found almost exclusively in animal products, so it can be difficult to get enough vitamin B-12 in vegan diets. Also, a vitamin B-12 deficiency may not be detected in people who follow a vegan diet. The reason for this is that vegan diets are rich in a vitamin called folate, which may mask a B-12 deficiency until severe problems occur. For this reason, vegans should take care to take vitamin supplements, fortified breakfast cereals, and fortified soy products.
protein
Protein helps maintain healthy skin, bones, muscles and organs. Eggs and dairy products are good sources, and you don't need to eat large amounts to meet your protein needs. It is also possible to get enough protein from foods made from plants if you eat a variety of them throughout the day. Plant sources include soy products, meat substitutes, legumes, lentils, nuts, seeds and whole grains.
Omega 3 fatty acids
Omega-3 fatty acids are essential for a healthy heart. Diets that do not include fish and eggs are generally lacking in the active forms of omega-3 fatty acids. Canola oil, soybean oil, walnuts, ground flaxseed and soybeans are good sources of essential fatty acids. But because plant-derived omega-3 fats aren't enough to be converted to the kinds that people use, you may want to consider using fortified products, taking supplements, or both.
iron and zinc
Iron is a very important component of red blood cells. Dried peas and beans, lentils, fortified cereals, whole grain products, dark leafy green vegetables and dried fruits are all good sources of iron. Because iron from plant sources is not easily absorbed compared to other sources, the recommended amount of iron for vegetarians is almost double the amount recommended for non-vegetarians. To help the body absorb iron, eat foods rich in vitamin C, such as strawberries, citrus fruits, tomatoes, cabbage and broccoli, at the same time as you eat foods that contain iron.
Like iron, zinc from plant sources is not as easily absorbed as that from animal products. Cheese is a good choice if you're eating dairy products. Plant sources of zinc include whole grains, soy products, legumes, nuts, and wheat germ. Zinc is a necessary component of many enzymes and plays a role in cell division and protein synthesis.
iodine
Iodine is a component of thyroid hormones. Which helps in regulating metabolism and the growth and functioning of basic organs. Vegetarians may not get enough iodine and risk a deficiency and possibly an enlarged thyroid gland (goiter). In addition, certain foods, such as soybeans, cruciferous vegetables, and potatoes, can trigger an enlarged thyroid gland (goiter). However, just 1/4 teaspoon of iodine salt per day provides a significant amount of iodine.
start
One way to transition to a vegetarian diet is to gradually reduce meat in the current diet and increase fruits and vegetables. Here are some tips to help you get started:
gradual increase. Each week, increase the number of non-meat meals you like, such as spaghetti in tomato sauce or half-fried vegetables. Find ways to include vegetables such as spinach, kale, Swiss chard and collard greens in your daily meals.
substitution. Take your favorite recipes and try them without meat. For example, make a vegetarian chili meal by cutting out the ground beef and adding a can of black beans instead. Or make a fajita dish using extra-firm tofu instead of chicken. You will be surprised to discover that many dishes do not need simple substitutions.
expansion. Look online for vegetarian menus. Buy or borrow vegetarian cookbooks. Check out the interracial restaurants to try out new vegetarian menus. The more variety you include in your vegetarian diet, the more likely you are to meet your nutritional needs.