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Healthy Eating Tips

What Do Vegetarians Eat?

The word vegetarian is one of the most misused word. When you hear the term vegetarian, you would think that these are people who devoid their diet with all kinds of meat, poultry and sea-foods. But the truth is, there are different terms and levels for people who are more inclined to eat plant-based foods.

  • The real vegetarian is also called a lacto-ovo vegetarian, meaning they abstain from eating meat, poultry, sea-foods but will take in dairy and eggs.
  • Another sub type is the lacto vegetarian or someone who does not include eggs in their diets, too.
  • A pecetarian is someone who doesn’t eat meat and poultry but includes fish in their diet.
  • A flexitarian is someone who occasionally eat meat.
  • Vegans are the strictest in diet of all. They do not eat any meat, poultry, fish, sea-food, dairy, anything that can have any animal by product such as gelatin, sugar and some wines. Other vegans do not even include honey on their diet.

As to the food that all “vegetarians” need to include in their diet to ensure that they are getting the proper nourishment needed, these food groups are:

  1. Soy – This is also called the vegetarian’s meat, as they can be used as meat substitute for many dishes. It is also rich in calcium, protein, zinc and iron.
  2. Beans – One cup of beans will give you one third of your protein needs and about half of the fiber you need in a day. Stay away from canned beans as they are full of salt content.
  3. Lentils – It belongs to the same family as beans but contains much more iron, vitamin B and folate. It is also a recommended food to child-bearing aged women.
  4. Nuts – It is a good source of protein, omega B, fatty acids, zinc etc. It is a great snack food as it is filling. Studies say that eating nuts can even promote weight loss.
  5. Leafy Vegetables – These contains anti-oxidants that promotes wellness to the body. It is also high in protein, especially spinach, which contains about ? of the daily dietary needs. It is also high in protein, folic acid and vitamin A.
  6. Grains – It is rich in vitamin B-12, some kinds even supply the body 100 per cent of the daily needs. It is also a good source of fibre that is beneficial in cleansing the digestive system and prevents colon cancer.
  7. Seaweeds – It is a good source of phytochemicals, magnesium, calcium and iodine and a whole lot more vitamins and minerals. This type of vegetable is a single good source of essential nutrients.
  8. Dried fruits – It is a good source of iron plus it satisfies craving for sweets. It is also rich in fibre.

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