Healthy eating as a vegetarian
The Eatwell Guide shows the different types of food we should eat to have a goodly, poise diet, and in what proportions. You do n’t need to achieve this balance with every meal, but try to get the libra right over a day, or even a week. Choose options low in fat, salt and sugar whenever you can. As outlined in the Eatwell Guide :
Reading: The vegetarian diet
Eat a variety of fruit and vegetables every day
Try to eat at least 5 80g portions of fresh, frozen, canned, dried or juiced fruit and vegetables a day. angstrom well as vitamins and minerals, fruit and vegetables provide character, which can help digestion and prevents stultification. Find out more in 5 A sidereal day : what counts ?
Base meals on starchy carbohydrates
Starchy foods such as potatoes, boodle, cereals, rice and pasta should make up just over a one-third of the food you eat. Where possible, choose wholegrain varieties. You should eat some starchy foods every day as part of a healthy, balanced diet. Starchy foods are a full informant of energy and the main source of a image of nutrients in our diet. arsenic well as starch, they contain fiber, calcium, iron and B vitamins .
Dairy or dairy alternatives are needed for calcium
milk and dairy products, such as tall mallow and yogurt, are good sources of protein, calcium and vitamins A and B12.
This food group includes milk and dairy alternatives, such as strengthen unsweetened soy, rice and oat drinks, which besides contain calcium. To make healthier choices, go for lower fat milk and dairy foods. besides choose lower sugar options .
Eat beans, pulses, eggs and other sources of protein
Pulses include beans, peas and lentils. They ‘re a low-fat informant of protein, fiber, vitamins and minerals, and count as a helping of vegetables. Nuts and seeds are besides a source of protein and other nutrients. Pulses are particularly important for people who do n’t get protein by eating kernel, fish or dairy products. early non-dairy sources of protein include eggs and kernel alternatives, such as bean curd, mycoprotein ( such as Quorn ), textured vegetable protein and tempeh. You need to eat a variety of unlike sources of protein to get the right concoction of amino acids, which are used to build and repair the body ‘s cells.
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Choose unsaturated oils and spreads
Unsaturated fats, including vegetable, rapeseed, olive and sunflower oils, are healthier than saturated fats, such as butter, lard and ghee. But all types of fat are high in department of energy and should be eaten meagerly .
Limit foods high in fat, salt and sugar
Foods high in salt, fat and boodle, such as cream, chocolate, wrinkle, biscuits, pastries, ice cream, cakes and puddings, should be eaten less often and in humble amounts. Foods in this group chiefly provide energy in the shape of fats and sugars, but may only provide a very small sum of other nutrients .