A vegetarian diet, which omits meat products such as pork, poultry, fish, lamb and beef, is typically lower in fat and calories than the standard American diet. This may help to reduce your risk of heart attack, coronary artery disease and stroke. It may also aid in weight loss. Making healthy vegetarian choices may help you shed unwanted pounds and prevent obesity.
Consume Whole Grains
Use whole grains, such as whole-wheat bagels, breads and pastas, whole-grain cereals and rye flour instead of white flour products. Pastas, breads and other grain products made from white flour are rapidly converted into glucose by your body. Although glucose is necessary for energy and cellular reproduction, your body converts excess glucose into fat cells. This can lead to weight gain.
Choose Raw Fruits and Vegetables
Raw fruits and vegetables are cholesterol-free, low-calorie choices for snacks and side dishes. Pack these foods for snacks on the go instead of opting for fat-laden convenience foods such as snack crackers, chips, cookies and candy bars. Raw vegetables and fruits also provide a wealth of vitamins and minerals, such as potassium, vitamin C, B-vitamins and copper, which are necessary for the proper functioning of your body and brain.
Choose Beans and Legumes
Add legumes and beans, such as black beans, chickpeas, kidney beans, lima beans and lentils to your diet. These foods are lean protein sources that provide energy without adding unnecessary calories or fats. Beans and legumes also provide dietary fiber, which may bind to excess glucose and prevent it from entering your bloodstream. Tofu, a meat replacement made from soybeans, is also a healthy, low-calorie option for meals and side dishes.
Use Fats Sparingly
Limit your use of cooking oils and dairy products that contain saturated fats, such as milk, butter, shortening, cheese, yogurt and sour cream. Saturated fats can contribute to weight gain, arteriosclerosis and heart disease. Grill or steam vegetables instead of frying in oil to reduce your consumption of these fats. When frying is necessary, opt for cold-pressed olive oil, which is an unsaturated fat.
References
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C.; 2010
- "Very Vegetarian"; Jannequin Bennett; 2001
- "1,001 Low-Fat Vegetarian Recipes"; Linda R. Yoakam; 2006
Member Comments