When making the decision to follow a vegetarian lifestyle it can be difficult to follow a diet which includes all of the recommended daily nutrients. Vegetarians may be at a higher risk for developing a deficiency of vitamin B-12, iron and zinc. According to the American Heart Association, many studies have shown that vegetarians seem to have a lower risk of obesity, coronary heart disease, high blood pressure, diabetes mellitus and some forms of cancer. Educating yourself on how to make healthy choices can help you to maintain optimal health while following a vegetarian diet.
Beans, Peas and Lentils
Beans, peas and lentils are a healthy choice for any vegetarian diet. These foods contain a high amount of protein, fiber and iron and are low in saturated fat. Protein is important for cellular growth and muscle repair while fiber helps to cleanse the digestive system and can help you to feel full for longer. Iron is responsible for helping to bring oxygen to the tissues and organs of the body. Beans, peas and lentils can be easily incorporated into soups, salads, stews and chili. When buying beans, look for dried beans, which do not contain as much sodium as the canned varieties.
Dark Leafy Green Vegetables
Spinach and dark leafy green vegetables contain a rich source of iron. Iron is found in food in two forms, heme and non-heme iron, with heme iron coming from meat, poultry and fish and non-heme iron provided through fruits, vegetables and nuts. According to the Vegetarian Resource Group, vegetarian diets only contain non-heme iron, which the body doesn't absorb as easily. Because of this, iron recommendations are higher for vegetarians than for non-vegetarians. Spinach and leafy greens can be steamed, sauteed, or eaten raw in a variety of salads. You can also add them to pasta dishes or incorporate them into soups and stews.
Whole-Grain Breads and Cereals
Whole-grain breads and cereals, such as oatmeal, provide the body with essential B-vitamins, iron and fiber while also nourishing the body with healthy carbohydrates for energy. Choose whole or unrefined grain products when possible, or use fortified or enriched cereal products, advises the American Heart Association.
Soy and Soy Products
Soy provides the body with a rich source of protein comparable to the protein from meat. They contain all of the essential amino acids, which makes them a complete protein source. Soybeans can be steamed, added to vegetables or consumed as soy milk or in tofu. Soybeans also provide the body with additional calcium.
Citrus Fruits and Berries
Citrus fruits and berries contain high levels of antioxidant vitamins. Antioxidants are substances that may protect your cells against the effects of free radicals which are produced when your body breaks down food, or by environmental exposures like tobacco smoke and radiation.
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