Steps Vegetarian Diet , In Order to Stay Balanced Nutrition

A vegetarian diet is a diet that promotes food intake of vegetables and fruits . For some people who can not live without meat , this blood money will feel excruciating . But as time goes on and more and more evidence to influence health benefits for the environment , then this becomes a vegetarian diet is a good recommendation for weight loss efforts .And in fact many of which have been successful in following this diet program .

 
There are some rules of those required to be considered in this diet program . We are required not to consume home and fruits prayers alone , the adequacy of nutrition also noteworthy . Because we also have to meet the needs of some proteins and minerals such as iron from animal should be replaced . So for those of you who want to make this vegetarian diet program , you should consider the following points:

1 . Eating a variety of foods 
To meet all the nutrients it needs while undergoing a vegetarian diet , create a dish with some nutrient -rich foods . Examples of protein and fiber can be obtained from nuts , vitamins A , C , and K obtained from green vegetables . In addition , tomatoes are rich in lycopene and oranges are rich in vitamin A for the eyes remain healthy .

2 . Choose Whole Grains
 Replace refined grains with whole grains such as brown rice and whole wheat bread to add the intake of iron and B vitamins in the diet . The consumption of some foods can also keep the stomach remains full and help you lose weight .

3 . vegetable protein 
Substitute animal protein is meat and cheese , you can try some vegetable alternatives ranging from tempeh , tofu , and nuts . Two tablespoons of peanut butter contains 8 grams of protein , 24 almonds ( 6 grams ) , 140 grams of whole wheat pasta ( 7 grams ) , and 126 grams of containing ( 10 grams ) .

4 . Focus on Plant-Based Omega - 3 
In spite of a healthy vegetarian foods , not necessarily your intake of omega - 3 fulfilled . DHA and EPA , two types of omega - 3 fatty acids are good for the eyes and the brain can be found in flaxseed , walnuts , canola oil , and soybean .

5 . Always consumption of Vitamin D
Most people get vitamin D from sardines , salmon , or products such as yogurt and milk . But , this vitamin can also be found in almond milk , orange juice , and mushrooms . For optimal intake , drying mushrooms about half an hour to raise the levels of vitamin D in it .