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are you a vegetarian or are you considering joining the plant-based trend? It can't be better! Research is pouring in a lot of rewards you can harvest with a vegetarian diet style. A plant-based diet protects against chronic diseases such as type 2 diabetes, heart disease and cancer. It can even help you stay slim: vegetarians, especially vegetarians, weigh less than their meat cousins. Plant based can even help you reduce your carbon footprint by 30%, and you will have a significant impact on reducing the pain of farm animals. All this comes from a little bit of diet. Please continue to read the 12 suggestions provided by our plant nutrition experts to help ensure that you are properly vegetarian.
Credit: gitusik / Niki gruttadauria / livestrong.com related: no meat plant Recipe on Monday (or any day). Credit: seedjan / 20th 20 do a little research, suggests Emily Kopp, MD. With so many talented food blogs on the Internet, you will be able to find your favorite traditional recipes and make delicious vegetarian alternatives. "You can also find amazing nutrition and meal planning resources, such as the ancient vegan and vegan diet pyramid and vegan resource group, to ensure the nutritional balance of your plan. A diet that meets your best health needs. Invest in some classic vegan recipes that will be your lifesaver as you build on your knowledge of meat free cooking. Find vegetarian restaurants in your community. correlation: 12 vegetarian meals with less than 400 calories correlation: 13 surprising source of vegan protein correlation: top ten vegetarian hamburger recipes correlation: 12 vegetarian meals with less than 400 calories taking meat off the menu is a signal to jump into the plant protein world. " Don't be afraid to try new proteins. Beans, lentils, tofu, tempeh, nuts and nut butter can be added to meals when they are delicious and plentiful. Try to test a new vegetarian protein source every week, "says Sarah Fitzgerald of rdelish nutrition. Other sources of protein include dried peas (black eyed, split and pigeon peas), soy protein (seasoning bran), and seeds (Chia, sunflower and marijuana). In addition, vegetarians can get protein from eggs and dairy products, such as cheese, white cheese, milk and yogurt. Try to include at least one portion of each meal and snack to improve protein levels. Keep in mind that whole grain foods, such as quinoa, wheat and barley, and vegetables, such as spinach, green beans and broccoli, also help provide protein. correlation: 13 surprising sources of vegetarian protein. Remember that vegetarianism is not always the same as health. Of course, vegetarianism has many health benefits, but you can squeeze it with junk food just as easily as you use any diet. After all, coke and French fries are vegetarians! " Whether you include it or notIn animal products, we should try our best to limit the processed food and focus on buying a large number of whole vegetables, fruits, beans, whole grains, nuts and seeds, "Stephanie mckercher, MD, RDN suggests. This means that every meal has healthy food choices, such as breakfast whole wheat porridge with fruit, nuts and milk or soymilk; lunch whole wheat biscuits and fruit stewed beans or lentils; dinner fried vegetables with tofu and black rice. Right on! correlation: the best muscle exercise food for 21 vegetarians Advertisements correlation: the best muscle exercise food for 21 kinds of vegetarians. A spokesperson for Vandana Sheth, RDN, CDE, lifelong vegetarians and the society for nutrition and nutrition suggested that when you follow a plant-based diet, it's important to open up your horizons and diversify plant-based foods to meet your nutritional needs. Don't rely on just one source of vegetarian protein, such as cheese. It's important to include multiple proteins. The same is true of grains, nuts and vegetables, which provide different nutrients. For example, almonds are rich in vitamin E, and Brazil nuts are the superstars of selenium. Sheth also recommends making an appointment with a registered dietitian (one at eatright.org) to help you plan the perfect vegetarian diet to meet all your needs for key nutrients such as protein, vitamin D, vitamin B-12 and iron. correlation: 10 kinds of vegetables you may never have heard of: Mckel Hill / livestrong.com correlation: 12 vegetarian meals with less than 400 calories correlation: 12 vegetarian meals with less than 400 calories although the healthiest plant-based diet focuses on whole plant foods (beans, whole grains and vegetables), don't be afraid to try some magical artificial meat products, such as hamburgers, sausages, cooked "meat", "chicken" strips and "meat" chips, which are increasingly available in supermarkets today. " For people who like meat, using meat substitutes is a good vegetarian way, especially in the early days of their diet change. Many people find that they really like the texture and taste of vegetarian meat substitutes, which helps them not to miss their previous diet, "said ginger Hultin, M.S., RD, CSO, LDN. Don't forget to look at the list of ingredients and hope they provide a good source of protein (at least 7 grams per serving) to replace the meat and the right amount of sodium on your plate. related: what do you think of 12 vegetarians under 400 calories? Would you like to eat vegetarianism or plant food? If so, what's your best advice for a healthy vegetarian? What's your favorite food? Share your thoughts with us in the comments below. related: 28 diet tips to help you lose weight (and save money at the same time!) Credit: Chris Cole / iStock / Getty Images Advertisements 1. Some people need to gently promote vegetarianism. " You don't have to be 100% vegetarian today. Allow yourself time to make your transition comfortable and manageable, especially if your family is making the transition to a vegetarian lifestyle with you, "advises Emily copkell, M.D., a nutrition owner and consultant dietician. One way to make the transition to a plant-based diet is to start on Monday, which is a simple idea with great benefits. Eat meat only one day a week. Why not start on Monday? Once you don't have meat on Monday, you can set other goals, such as maintaining a vegetarian lifestyle before dinner, limiting meat to one day a week or one vegetarian day.
2. Do your homework
3. "Focus on what you can include, not on limiting the burden of animal products, and think of all the new foods you can include in vegetarians," stressed nutritionist and blogger Stephanie mckercher, M.S., RDN, Granger grazer. Jack Norris, RD, a plant nutrition expert and co-author of vegetarians' life, chairman of vegan outreach, suggests that you turn to plant-based diet as adding plant-based food, rather than taking away animal food. There are thousands of edible plants on the earth. Each plant has its own unique color, texture, flavor and fragrance. Bottom line: there's no reason to suffocate from a plant focused diet.
4. Just because you don't eat meat doesn't mean you have to give up your favorite food. " You can still enjoy your favorite recipes by making simple meat free alternatives. For example, I like pepper, but I don't eat turkey, instead, I use lentils. All spices and herbs are the same, but the source of protein has changed, "said Angie Asche, M.S., RD, lmnt, plant nutritionist at eleat sports nutrition. The same rules apply to other classic dishes, such as lasagna, where minced beef is replaced with tofu or bean dregs. Tacos (tacos for baked Pinocchios) and patties (lentils and nuts instead of ground beef).
5. It's time to put caution out of the air and try everything from exotic and ethnic foods to silky tofu and leather. " Always willing to try it: you may be surprised to find that you like a vegetarian or a dish that you've never tried, "says Emily copp, M.M., RDN. Some of the best vegetarians on earth are ethnic, such as India, Latin America, Ethiopia, Lebanon, Vietnam and Thailand. Start visiting local ethnic hot spots and try delicious dishes, such as Indian Chanel masala (chickpea curry) or Mediterranean tambler (wheat and parsley salad). Don't be afraid to take some new products home from the market, including tofu (made of soybeans) and sugar (made of wheat), which are traditional, protein rich foods that can be added to fried chips, stews and casseroles.
6. Playing with new proteins
8. In a nutshell, you might think it's hard to be a vegetarian - chop a lot of vegetables, look for special ingredients, etc. - but don't make it harder than necessary. Look for simple dietary solutions, such as simple pasta, tofu fried chips, stewed beans and corn pancakes. Lisa stollman, M.A., RDN, CDE, CDN, CEO of trim traveler, recommends that frozen vegetables be kept handy and added to pasta, fries, soups, and smoothies. You can also store canned beans, roasted tofu, whole wheat pre cooked food and bagged lettuce as simple ingredients for creating a plant-based meal in a flash.
10. Amy Gorin, a 15-year vegetarian and nutritionist in Jersey, New Jersey, says to balance protein, healthy fats (such as avocados, nuts, seeds or olive oil), whole grains and agricultural products in your diet. Traditional meal plans usually focus on meat, while vegetarianism focuses on plant foods. A well planned plant meal looks like this: Stewed brown rice with red beans, roasted Brussels sprouts, a kale salad with avocados and tomatoes, and an apple for dessert. One of Goering's favorite meals was a bowl of low-fat plain Greek yoghurt with pistachios in shells, whole wheat cereals and blueberries.
11. The worst thing you can do to improve your flavor is to be a victim of bland vegetarianism. " People will spare no effort to flavor, marinate and tenderize meat, so they need to treat non meat food in the same way. For tofu dishes, seasoning sauce or sauces, such as cactus sauce, soy sauce, vinegar sauce or ginger juice, must be used to increase the flavor of this neutral food. Don't stew beans, lentils, or whole grains in water. Cook in vegetable soup, then add onions, garlic, herbs, and spices to revive them. Stir fry or grill vegetables with a small amount of olive oil, lemon juice and vanilla. Don't forget to sprinkle the salad with vinegar juice with fragrance.
12. Find meat substitutes
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