Essential Healthy Eating Plan for Vegeterians

Essential Healthy Eating Plan for Vegeterians
August 10, 2007

Healthy Eating is important to all of us however if you are a vegetarian you have to ensure that you are getting all the nutrients you need Foamposites 2013.

The healthy eating plan is essentially the same for all of us however, if you are a vegetarian then it is even more important to check you are getting all the nutrients you need from your diet grape 5s. Unfortunately meat does contain some of the vital nutrients that we need to remain healthy. So if you don’t eat meat you have to find alternative sources for these important nutrients.

As a guide we should all (irrespective of our dietary rules) be trying to achieve the following:-

Eat at least five portions of different fruit and vegetables every day.
Include starchy foods such as wholegrain pasta, brown rice, cereals and pulses, lentils and peas so that they contribute about a third of your diet.
Eat a variety of protein foods such as dairy products, pulses or eggs through the week.
Reduce the amount of frying and roasting in oil Retro Jordan 5,. Where possible grill, bake, boil, steam or poach your food.
Read product labels to see how much fat Coach Outlet Store Online, fibre, sugar and salt is contained per portion or as a percentage.
Choose products that are low in sugar and fat michael kors handbags outlet.
Keep salt intake to a low level, check food labels and choose low salt varieties. Try not to use salt during cooking.
The average person should aim to drink 6-8 glasses (1 Nike Air Foamposite.2 litres) of liquid each day and more if you take exercise Air Jordan 8.

The above is good sound advice for all but if you are on a meat free diet then you have to ensure you are getting the nutrients you need especially iron Air Jordan 5, protein and selenium. This is because these nutrients are typically obtained from the meat in a diet.

How to get enough iron jordan grape 5.

The chemical element Iron (Fe) is an essential dietary nutrient however it’s consumption has to be regulated because larger amounts are toxic. The body actually regulates the uptake of iron however excessive intake can stop this process from working resulting in damage to the gastrointestinal tract Rhinoplasty- Closed or Open Surgery-.  As a guide the Upper Limit for intake of iron is 45 mg/day in adults and 40 mg/day in children under 14 Please note that this is not the recommended daily intake which is about 14 mg/day in adults.

Pulses, green vegetables like broccoli, spring greens, watercress and okra are great sources of iron Learn How to Cure Anxiety Attacks. But you should be aware that your body will find it easier to absorb iron from the food you eat if you combine it with vitamin C. So take a glass of fruit juice with your meal.

It is also useful to know that drinking tea or coffee with your meal reduces the absorption of iron. So you should wait a while after eating before  having a cuppa.

How to get enough protein.

The following foods are great sources of protein but it is important to have a mixture of these each day and vary the types you have during the week

    pulses ( lentils and beans)
    nuts and seeds
    milk and dairy products
    soya or soya products like tofu
    mycoprotein, which is sold as Quorn™
    wheat proteins, such as cereals grape 5, bread Benefits of Taking Weight Loss Products, rice and maize

What is Selenium and How do we get it?

Selanium is a chemical element (Se) and it is an essential micronutrient for all animals and some plants. In large amounts Selenium is toxic. In humans Cheap Red Bottoms, Selenium is a trace element nutrient which is essential for the proper functioning of the immune system.

Selenium is found in nuts, cereals lebron 10 ps elite, meat grape 5s 2013, fish and eggs jordan 13.  Brazil nuts are the richest source of Selenium so try eating a few each day as part of a snack Lebron James Shoes.

Healthy eating is important and relatively easy to do Coach Outlet Online. However, vegetarians must adopt a healthy eating plan that provides all the required nutrients .

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