Vegetarian Diet Program

What is a vegetarian diet program? It is a complete meal program that does not include meat.  That could be hard to digest for some people, especially those who have lived all their lives with the traditional meat, potatoes and vegetables meals all their lives.

Some may even think that a vegetarian meal is bland in taste. Well, that is not true, fruits and vegetables have freshness and flavors all their own. Have you ever tried to smell the aroma of onions and garlic being sautéed?  Or have you taste a raw carrot? Both can be very satisfying experiences.

With the advancements in gourmet cooking and the availability of many different kinds of recipes online, it is easier now to prepare vegetarian diet dishes. With these dishes it will be easier to plan a complete vegetarian diet program.

Vegetarian Diet Program: Meals

A meal program must consist of all the nutrients our body needs. And here are the nutrients we need and in which food they can be found:

We all know that there is no perfect one food – one that has all the needed nutrients that the body requires to stay healthy. The next best thing to do is to consume a variety of food that are nutritious and yet delicious.

Vegetarian Diet Program: Protein

Protein – our body needs protein for growth and maintenance or repair. Some foods are rich in protein like: tofu, beans, peas, nuts, seeds, pasta and whole wheat breads.

Calcium – it is essential in maintaining total body health. The body needs calcium every day to keep the muscles and the nerves functioning well. We all know that calcium is good for the keeping our bones and teeth strong; it helps in prevention of blood clots. Some foods that are rich in calcium are: green-leafy vegetables (turnips, collards, mustard, etc), broccoli, almonds and Brazil nuts. Tofu with calcium sulfate can be a good source too as well as dried figs.

Iron – this mineral is needed by the body to help in the production of red blood cells. An iron deficiency can cause an inability to do work as the body suffers from fatigue faster. It can also cause shortness of breath, poor learning ability due to loss of concentration. Anemia is the medical term for iron loss. To prevent this, we need to take foods that are rich in iron such as: spinach, chickpeas, kidney beans, wheat germ, pumpkin seeds, almond, apricots, cashew nuts, wholemeal bread, soya beans, wheat germ, sesame seeds and boiled lentils.

Zinc – this is essential for body growth and development. Zinc is vital for a strong immune system, good brain functionality and for the reproduction system. Some foods that are rich in zinc are: white beans, kidney beans, lentils, peanuts, whole grain cereals and pumpkin seeds.

Vitamin B12 – this reduced the homocysteine level that helps lower the risk of heart disease, stroke, cancer and Alzheimer’s disease. It regulates growth, body repair and reproduction of cells. So to prevent getting these diseases we need to consume foods that are rich in Vitamin B12 such as: seaweeds and algae.

With an equal portion of these nutrients in the daily vegetarian diet program, anyone can be assured that being a vegetarian can really be a healthy choice.

 

 

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