The idea of transitioning to a vegetarian diet may be appealing, but you might be at a loss as to where to start. With careful nutritional planning, however, a vegetarian diet can be a healthy option. There are three types of vegetarian diets: vegan, which precludes all meat or animal-derived products; lacto vegetarian, which permits milk; and lacto-ovo vegetarian, which allows milk and eggs.
Legumes
The Mayo Clinic recommends five daily servings of legumes or nuts per day in a vegetarian diet. Legumes are high in protein and include beans, lentils, peanuts and peas. In addition to their high protein content, legumes are also high in fiber. According to Dietriffic.com, certain legumes boast specific benefits: For example, red beans are rich in antioxidants and iron, black beans are high in magnesium, and black-eyed beans offer a high concentration of calcium.
Soy
According to the American Heart Association, soy protein is considered equivalent to animal-derived foods as a source of protein and is sufficient to serve as your only protein source. Soy products may also promote cardiovascular health, according to KeepKidsHealthy.com. Soy protein can be found in meat substitutes, tofu and soy milk.
Iron-rich vegetables
Iron is an essential nutrient that is sometimes overlooked in a vegetarian diet. Although iron is often associated with red meat, it can also be found in dark, leafy vegetables such as spinach and in dried fruits. Because the body has difficulty absorbing plant-derived protein, you should double your intake of iron-rich vegetables, according to the Mayo Clinic. Fruits and vegetables that are high in vitamin C also assist your body in absorbing iron. These include strawberries, citrus, tomatoes and broccoli.
Member Comments