Vegetarian Diet

Contrary to what you might think, eating right doesn't mean you have to sacrifice great taste and visual appeal.

To eat great variety of foods is especially important for vegetarians. The value of fibre in our diet has been widely recognised in last couple years as great aid to digestion and as prevention against many diseases. Vegetarians usually obtain a greater amount of fiber in their diet than meat eaters, because they eat more vegetables, grains, legumes and fruits. However, they also have to be very careful not to increase intake of high cholesterol products like eggs and high fat dairy products such as butter, cheese, cream or whole milk. Changing from full-fat to low-fat versions helps.

Eat unrefined whole foods as much as possible. A people who eat diet high in unrefined whole foods and fibre and low in salt and sugar have a lower incidence of blood pressure problems, bowel disease, cancer, heart disease, diabetes, gallstones and many other diseases.

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Portion Sizes
Research show that our food portions at home and restaurants have grown significantly in the past thirty years. With constant  food advertising and large portions all around us, it's never been more important to take full control and responsibility in  achieving and maintaining a healthy body weight.

Try to start with smaller portion, then take additional food, if required.

Try to choose a restaurant with healthier food options. Order an appetizer size portions or take half of your food home to help control your food portions.

Take some time to enjoy your meal and company at the time and pay attention to the taste and texture of your food.

Listen to your body, it will give you signals for hunger and fullness if you listen carefully.

Read the labels of packaged foods. Keep in mind that the calories and nutrients provided are for one serving only. So, if you eat twice that amount, don't forget to multiply by two.

Always do visual check before you start eating.

One serving of meat or fish should be the size of a deck of cards.

One serving of vegetable or fruit should be the size of a small fist.

One serving of pasta or rice should be the size of a tennis ball.

One serving of cheese should be the size of your thumb.

Prepare healthy snacks or portable meals to help you going throughout the day.

Diced fruit, vegetables, nuts and  yogurt are great choice. FREE Recipes