Nutrition is all about eating the right food in right quantities. While it is important to give due respect to individual preferences, it is equally important to maintain a diet that provides you with all the essential nutrients. So whether you are a non vegetarian or a vegetarian, word on nutrition remains the same.
As a vegetarian there are many food choices that can help you gain the vital nutrients and keep yourself fit and fine. Here are some ways in which you can get your nutrition from the vegetarian diet.
Proteins
The main difference is that you can get only vegetable protein and will have to consume the right quality of protein in order to meet the body requirements. The best sources of proteins are soy products and soymilk, tofu, beans like lentils, chick peas, legumes and grams, whole grains, brown rice, nuts and seeds. You can include these in your daily diet and consume them as in- between meals also.
Vitamins
Vegetables and fruits are a rich source of vitamins and it is essential to plan your diet that includes sufficient portions of fruits and vegetables. Include all varieties of green vegetables, sprouts and fresh fruits. Consuming whole fruits is better than juice or other forms. Include citrus fruits to get a dose of vitamin C and keep your immune system strong. A sufficient dose of vitamin D can be obtained by daily exposure to sunlight. In case of deficiencies it is good to take supplements are prescribed.
While most of the vitamins can be obtained by eating a variety of fruits and vegetables, vitamin B12 can be a concern at times. Nutritional yeast is an important source but can be inadequate in certain cases. Especially, for those who are already lacking in the vitamin or those with an increased demand like pregnancy and lactation period, it is worth consulting a physician for vitamin supplements.
Minerals
Minerals and other micronutrients can be obtained from a vegetarian diet but is important that you are aware of those nutrients and their sources. Calcium can be obtained from milk and milk products and you can choose for low fat milk and products. But some regular sources that are rich in calcium are soymilk, leafy green vegetables like spinach, broccoli, nuts like almonds, carrots and fortified juices and other products can also be taken. Iron can be obtained from green leafy vegetables, beetroots, tofu, jaggery, chickpeas, etc.
Omega 3 fatty acids
The essential elements to keep your heart going strong can be obtained from a vegetarian diet too. Pack your snack box with a bunch of almonds or sprinkle flaxseeds on your salad.