Diet Chart For vegetarian

A vegetarian diet is a healthy way to meet the body’s nutritional needs and boost one’s health. Apart from the ethical or environmental factors, cutting meat from your diet and switching to a vegetarian diet decreases the risk of chronic disease and aid in weight loss. Research reveals that vegetarians manage to have better diet quality than meat-eaters in terms of key nutrients.

With proper planning, a vegetarian diet can fit the nutritional needs of people of all ages. To get the maximum out of the vegetarian diet, try to include a variety of plant-based food in the diet such as veggies, fruits, legumes, nuts and whole grains to feel satisfied-not starved-while cutting calories. It is also important to cut back on sugary beverages, fruit juices and refined grains at the same time to get the most out of this diet.

A vegetarian should make thoughtful choices about their diet, and consume a variety of foods to make sure that they meet the nutritional demands of their bodies. The most common types are Lacto-ovo-vegetarian diet, Lacto-vegetarian diet, Ovo-vegetarian diet, Pescetarian diet, Vegan diet and Flexitarian diet.

Thanks to the year-round availability of vegetarian food options and the growing significance of plant-based diets, becoming a vegetarian has become more accessible. Apart from eating a wide variety of fruits & vegetables, it is mandatory to replace saturated fats with good fats.

It is essential to diversify the food you eat to not miss out on essential vitamins. This is because some nutrients are found in less amount in vegetarian foods or less likely to be absorbed by the body that the non-vegetarian options. Also, it should be kept in mind that even nutritious, low-fat, plant-based foods can make a person gain weight. Hence, it's vital to read food labels to know the calorie intake and do some regular physical activity.

1. Beef
2. Chicken
3. Turkey
4. Gelatin
5. Eggs
6. Other animal-based products

Do's:

1. Eat foods rich in, or fortified with calcium
2. Pair iron-rich foods with vitamin C
3. Be mindful of protein: About 20% of your total calories should come from protein

Don'ts:

1. Do not eat processed sources of protein
2. Do not consume sugary desserts and sodas
3. Do not get stuck in a diet rut

1. Fruits
2. Vegetables
3. Grains
4. Legumes
5. Nuts
6. Seeds
7. Proteins