In recent years, vegetarian diets have become increasingly popular. More and more people choose to cut meat out of their diet whether for ethical, health or environmental reasons. However, as with any diet, it’s important to make sure you still get all the nutrients you need to stay healthy. In this blogarticle, we’re going to focus on how to make a vegetarian diet healthy, what to look out for and how to make sure you’re getting all the essential nutrients your body needs.
What to look out for?
A balanced vegetarian diet should include a variety of foods from all food groups to ensure you get all the nutrients you need. This includes fruits, vegetables, whole grains, legumes, nuts and seeds, dairy products and eggs. It is important to consume a wide range of foods to ensure your body gets all the essential nutrients to function properly. Otherwise, a lack of nutrients can have a negative impact on your body’s performance and your mental state – and that’s what we want to prevent.
How can I integrate proteins into my diet in a sensible way?
Proteins are important for building and repairing tissue in the body. Although meat is a traditional source of protein, there are many plant-based protein sources that are just as nutritious. Legumes such as beans, lentils and chickpeas are rich in protein and fiber and can easily be incorporated into soups, stews, salads and other dishes. Tofu, tempeh and seitan are also good plant-based sources of protein and can be used as a meat substitute in many dishes. Nuts and seeds such as almonds, walnuts, chia seeds and hemp seeds are also good alternative to animal protein sources and can be used as a snack or as a topping for muesli, yogurt or salads.
What should I look out for in terms of vitamins and minerals?
A vegetarian diet can provide all the vitamins and minerals you need as long as you keep your diet varied. Some important nutrients, that vegetarians should pay particular attention to, are:
- Iron: Iron is important for the formation of red blood cells and the transportation of oxygen in the body. Vegetable sources of iron include pulses, green leafy vegetables, wholegrain products and nuts.
- Calcium: Calcium is important for strong bones and teeth. Good plant-based sources of calcium include dairy products, fortified plant milks, green leafy vegetables such as spinach and kale as well as almonds and sesame seeds.
- Vitamin B12: Vitamin B12 is important for the formation of red blood cells and the functioning of the nervous system. As it is mainly found in animal products, vegetarians should make sure to consume fortified foods such as breakfast cereals, soy milk or supplements with vitamin B12.
It is also important to consume enough omega-3 fatty acids, which are important for heart health and brain function. Flaxseed, chia seeds, walnuts and rapeseed oil are good plant-based sources of omega-3 fatty acids.
Overall, it is possible to create a healthy and balanced vegetarian diet that provides all the necessary nutrients to stay healthy. By paying attention to a variety of foods and making sure you get all the essential nutrients, you can reap the many health benefits of a vegetarian diet.