When the living standard of society is rising every day, people tend to focus on how to strengthen health as much as possible. Among the many aspects of life, eating style is one of the most interesting topics for many people. In recent year, the vegetarian diet making a trend for those who want to improve health or ethical issues like animal rights. The following tips below will make you clear about the basic of a vegetarian diet.
Types of a vegetarian diet
Do you think that vegetarians eat only vegetables? You may be surprised knowing that there’re many kinds of vegetarian diets.
Ovo-vegetarian diet: not including meats, fish, poultry, dairy products but allows eggs.
Lacto vegetarian diet: not including meats, fish, poultry, eggs but allows dairy products.
Lacto-Ovo vegetarian diet: not including meats, fish, poultry but allows dairy products and eggs.
Pescetarian diet: not including meat and poultry but allows fish, eggs and dairy products.
Vegan diet: not including all kinds of meats, fish, poultry, eggs and dairy products.
Benefits of a vegetarian diet
A method of weight loss
If you’re planning to lose weight, eating a vegetarian diet is also an excellent way to consider. When you combine the right and adequate amount of vegetarian food, you can reduce body weight by low-calorie meals.
Improve heart health
Vegetarian diets can reduce some heart disease risk that keeps your heart healthy. Because you eat mostly clean protein and many vegetables, you will lower levels of bad cholesterol. Also, you also maintain a steady blood pressure which good for elderly or people has gout disease.
Take a variety of vegetarian foods
If you’ve just started eating vegetarian diets, don’t let yourself lack of essential nutrition. Here are some foods for you to choose:
Tofu is known as the king in the vegetarian eating world. This kind of soy food can substitute for the same amount of meat in almost recipe because of its rich plant protein. Moreover, tofu is an abundant source of zinc, iron and cholesterol-lowing omega-3. Other soy food you can consider is tempeh and soybeans.
Grains are an essential ingredient of vegetarian diets. If you follow an Ovo diet that not eat eggs, you need to take many grains to make sure you get enough vitamin B12. To change the taste, whole wheat bread, pasta or brown rice is another choice for your meal.
Beans and its relatives like chickpeas are great food for all eating styles. But for vegetarian, beans are a rich source of iron, protein, and fiber. They also provide vitamin B and calcium which good for your bones system.
Nuts like peanuts, almonds, macadamias are also a rich source of protein, zinc, and vitamin E. Moreover, eating nuts provide a considerable amount of calcium which goofs for everyone. Nuts will make you feel full that good for one who follows a vegetarian diet and wants to lose weight. You can add nuts to a salad or make it for a snack in your working desks or backpack.