Vegetarian Diet

A balanced vegetarian diet can be super healthy

Vegetarian Tips

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Go for variety! Be adventurous and try mushrooms, greens, grains, pulses (edible seeds of various plants), root vegetables and if not vegan, eggs and dairy food.
Experiment with fresh herbs like dill, basil or tarragon. They'll work wonders as seasonings and let you cut back on using salt.
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 and gallstones.
Buy an array of colorful fruits and vegetables as fresh as possible to get the full range of protective vitamins and minerals before they have chance to deteriorate. For this reason, as well as for economy, get into the habit of shopping and eating seasonally when fruits and vegetables are at their best and cheapest.
Eat plenty of raw fruits and vegetables to get the most amount of nutritients as possible.
If whole fruits are too much effort to prepare, or if you live alone, buy small containers of ready-to-eat fresh fruit.
Complex carbohydrates are economical, tasty, and they will fill you up while adding valuable vitamins and minerals to your diet. They should make up about 50% of your daily energy intake.
A well balanced vegetarian diet is rich in fibre. Fibre is an aid to digestion and protection against disease. Fibre acts as a broom in our digestive system and helps in bowel moving. The recommended daily intake is between 20 to 30 grams. Eat foods rich in fibre like: fresh or dried beans and peas, spinach, carrots, corn, cabbages, potatoes, fresh fruits (apples, oranges, bananas), cereals (oats, whole grain wheat).
Flaxseed oil is the best vegetarian source of omega 3s. Flaxseed oil is sensitive to heat and light, so it's not good for cooking. Drizzle oil over salads or other prepared dishes. Recommended dose is one tablespoon a day.
Drink wheatgrass juice, one of the most nutritionally dense foods available today. Start with low dose (one ounce a day) so your system doesn't get shocked. Drink it fresh (once juiced it loses its nutrients), working up to 2 ounces per day.
Use a fork to stir sautéing zucchini, potatoes, carrots etc. Spoons tend to break them.
Sauté vegetables in broth or fruit juice instead butter or oil - you get moisture without fat.
When buying tofu to make vegan desserts always select firm tofu. Firm tofu will give you greater control, since you can always add liquid to soften it.
When baking apples, use apples that will hold their shape when cooked, such as Granny Smith, Golden Delicious, Jonagold or Rome Beauty. Also make lots so you can have leftovers for other yummy dishes.
To retain the maximum vitamins and minerals in fresh fruits and vegetables, don't soak them in the water, just wash them quickly and use them unpeeled if possible.
Introduce more dark leafy green vegetables like spinach or rapini by adding them to salads, soups, or a stir-fry.
As time saver, buy precut veggies which are great for stir-frying, dipping and munching.
Freeze fruits and vegetables when they are in season and enjoy them throughout the year.
Try combination dishes like casseroles or a stir-fry to introduce different tastes.
Almonds are among the richest food sources of the antioxidant vitamin E. One-half cup provides twice the RDA, which not only mops up free radicals but promotes healthy skin and hair. Like olive oil, almonds are great in lowering artery clogging LDL cholesterol. A cup of almonds contains as much calcium as a cup of milk, plus 500 mg of potassium, 20 grams of fiber and other nutrients, including folate, iron, magnesium, zinc and the B vitamins.
Remember that variety is still the best guarantee of a healthy, balanced diet.
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Healthy Eating

Healthy eating is a lot more delicious than you may have thought...

Did You Know?

Certain foods inhibit, alleviate or reduce symptoms of common health problems.

Most of us know that certain foods can be bad for our health, but did you know that certain foods may alleviate the symptoms of common health disorders like arthritis or diabetes?

A fundamental factor to managing diabetes is diet. For diabetes you should have balanced diet low in fat and sugar. Enjoy fresh green vegetables and food high in fibre.

Arthritis is associated with more than hundred types of disorders. It is characterized by joint inflammation, stiffness, swelling and pain. Anti-inflammatory foods may help ease the pain and stiffness. Cut down on foods containing animal fats and eat plenty of fish. Also try to enjoy fresh green and yellow vegetables and food high in vitamin C. We also recommend diet high in fibre like whole grains and nuts and other high-fibre low calorie food to help control weight.

To counter the effects of hypertension (high blood pressure), eat plenty of fresh vegetables, fresh fruits, legumes, low in fat and high-fibre foods. Cut down on: smoked meat, processed meat, canned and processed foods, added salt and fatty foods.

Bananas are sodium free and excellent dietary source of potassium. Use them as part of the diet to reduce high blood pressure.


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