Posted by: Meltedheart
« on: April 13, 2015, 12:32:29 AM »You should need to eat super foods. Super foods are basically foods that are especially good for you- usually because they have lots of the key vitamins such as Vit C, B12, or minerals such as Calcium and Iron. The name has been used as a marketing tool for many companies, which can say things like- these blueberry muffins contain a superfood (but in fact the high sugar and fat content don't make them so healthy) Nevertheless, Link removed by Admin Super foods are good for you, and can be a useful way of ensuring that you have a nutritionally healthy and balanced diet.
Common Super foods include: Tomatoes, blueberries, Kiwi Fruits, Apples, Oily Fish (I assume you won't eat that as a vegetarian though!) bananas, and many types of nuts, as well as dark green vegetables such as broccoli, Chard and Spinach
Milk is also a good source of key nutrients, as it has lots of calcium and Vitamin D
Specifically for vegetarins it is important to replace what you are not getting from meat. So for example, the iron present in red meats should be replaced with lots of dark green leafy vegetables. You also need to ensure you get enough protein, this can be found in pulses (lentils and beans) and eggs and soya products such as tofu.perhaps try different versions of meat based food, such as Chilili con carne with extra kidney beans instead of meat, and nut loaf instead of meat loaf- nuts such as brazil nuts, cashew nuts and pistachios are a great source of vitamins, protein and fibre.
Staples of a Vegetarian Diet
A balanced vegetarian diet should include:
* Grains and cereals: Wholegrain bread, brown rice, wholewheat pasta, muesli.
* Legumes, nuts and seeds: Soya beans. kidney beans, split peas, lentils, almonds, cashews, sesame seeds
* Fruit and vegetables: As much as you want - think variety. Try new fruits and vegetables and include them in your diet every day
* Dairy or soya products: Look out for fat free and reduced calorie options for milk, yoghurts, cheeses.
Common Super foods include: Tomatoes, blueberries, Kiwi Fruits, Apples, Oily Fish (I assume you won't eat that as a vegetarian though!) bananas, and many types of nuts, as well as dark green vegetables such as broccoli, Chard and Spinach
Milk is also a good source of key nutrients, as it has lots of calcium and Vitamin D
Specifically for vegetarins it is important to replace what you are not getting from meat. So for example, the iron present in red meats should be replaced with lots of dark green leafy vegetables. You also need to ensure you get enough protein, this can be found in pulses (lentils and beans) and eggs and soya products such as tofu.perhaps try different versions of meat based food, such as Chilili con carne with extra kidney beans instead of meat, and nut loaf instead of meat loaf- nuts such as brazil nuts, cashew nuts and pistachios are a great source of vitamins, protein and fibre.
Staples of a Vegetarian Diet
A balanced vegetarian diet should include:
* Grains and cereals: Wholegrain bread, brown rice, wholewheat pasta, muesli.
* Legumes, nuts and seeds: Soya beans. kidney beans, split peas, lentils, almonds, cashews, sesame seeds
* Fruit and vegetables: As much as you want - think variety. Try new fruits and vegetables and include them in your diet every day
* Dairy or soya products: Look out for fat free and reduced calorie options for milk, yoghurts, cheeses.