How can a vegetarian diet be made complete?
September 29, 2008
Vegetarianism is a wise option only if your daily diet is a well-balanced one. A complete vegetarian diet consists of adequate amounts of cereals, fruits, vegetables, pulses, nuts, dairy products and fat. Some of these food materials can be taken during every meal, some once in a day and some others occasionally. Fruits and vegetables along with cereals, peanuts and other legumes can be eaten at every meal. Nuts and other seeds together with egg whites can be had once in a day. It is better to take sweets and other fat-rich food occasionally, that too in small quantities.
‘Vegans’ should eat from all the food groups such as proteins, carbohydrates, vitamins, minerals etc. Being a vegetarian actually cuts down your freedom to be optional with food. Since you have already taken out meat and fish from the list of your eatables, you need to supply your body with adequate amounts of other nutrients. No one particular food group is less important than the other.
Special care should be taken to ensure that Vitamin B12 and Vitamin D are taken in the right measure. If by any chance you fall short of these vitamins, supplements will help you in overcoming the deficiency. There is absolutely no need for taking complimentary protein if you are eating a lot of plant foods.
Iron, is yet another mineral that deserves mention. Iron contents supplied by plant foods are not generally absorbed directly by our body. So in order to prevent anaemia, it is advisable to eat more citrus fruits that are rich in Vitamin C. Body finds it easier to absorb iron from fresh fruit juices.
Once you limit your animal food intake, make sure that you expose your body to direct sunlight for at least twenty minutes a day. This will result in the natural production of Vitamin D in the body. Calcium, another important mineral, is however, well absorbed by the body from plant foods. So there is no need for additional calcium supplements if your diet consists of a daily glass of milk.
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