10 Tips on Healthy and Balanced Vegetarian and Vegan Diets

vegan diet

The arguments have raged on for many years as to whether a vegetarian or vegan diet is healthier than a meat eating diet. At the end of the day it is a personal choice as to which diet and lifestyle you choose to commit to. A vegetarian will choose to eat no meat, whilst a vegan will choose to consume no meat, eggs or dairy products. The staple vegan or vegetarian diet will consist of grains, pulses, nuts, seeds and fruits. It is certainly possible to have a balanced, healthy diet as a Vegetarian or Vegan; as the following tips will show:

vegan diet

1. Balanced vegetarian dieting – don’t ignore the nutrients
There is no age limit to becoming a vegan or vegetarian, no matter how old or how young. The important thing to remember, as with any diet, is to ensure that you consume enough of the essential vitamins and minerals that your body needs daily. The same is true if you are pregnant. It is often advisable to take supplements of certain nutrients, such as vitamin D and B12 to ensure you are consuming enough.

2. Watch over what you eat
There have been and will continue to be many arguments over the relative health benefits of a vegan or vegetarian diet over a meat eating diet. However, as with any diet, it is only beneficial to your health if you watch what you eat and enjoy a balance of diet and exercise. It is important to note that your food does not need to be organic in nature, just confirm how it has been produced.

3. Protein plants
It is a fact of life that almost every food source contains protein; providing you are eating enough food you should be reaching the appropriate levels of protein each day. Soy beans, chick peas, lentils, mushrooms, nuts, seeds, broccoli and a whole host of other natural products are full of protein.

4. Calcium
This mineral is essential to healthy teeth and bones, but you do not need to drink cow’s milk to obtain it! Kale, broccoli, beans and almonds are some natural sources of calcium. There are also products available, such as fortified orange juice which has calcium added.

5. Omega 3
This fatty oil is an important mineral, regular intake has been shown to improve brain activity, heart health, skin condition and even assist with mobility in the joints. Instead of consuming meat, get your omega 3 from flaxseeds, walnuts and canola oil. You can even supplement this by taking vegan DHA capsules which contain omega 3 derived from algae.

6. Iron
Spinach is one of the best sources of iron, an essential nutrient for healthy bodies. It is also possible to get iron from beans, black eyed peas, lentils, chick peas, oatmeal and even molasses.

7. Vitamin B12
B12 is found in nutritional yeast and several fortified products; such as soy milk, rice milk and many cereals. It is also advisable to take a supplement of this important nutrient. Health experts actually recommend everyone takes a B12 supplement; regardless of their lifestyle.

8. Vitamin D
The best place to get vitamin D is from the sun, it is absorbed naturally through the skin. In the summer months an unprotected face and forearms should get enough vitamin D in fifteen to twenty minutes of sunlight. However, this may not be possible in winter and may not be an option in summer for those who work inside. There are a variety of fortified products available on the market, most milk’s are rich in vitamin D and orange juice is often fortified with it. Health professionals recommend everyone take a vitamin D supplement to ensure they receive enough of this vitamin.

9. Don’t forget about exercise
Just because you don’t eat meat it doesn’t mean your body will look great. It’s not that easy. Believe it or not, vegans get fat too. It is important to exercise to keep your heart strong and your body looking fit and vigorous.

10. Go green
Bio products are the best nowadays, whether you’re a vegetarian or not. They don’t contain any chemicals and they’re a healthy source of essential vitamins and nutrients. So next time when you’re grocery shopping, just make sure to pay more attention to the organic section.

Article Shared By Mike jewal and Supplemented.co.uk!

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