Why Choose Vegetarian eating?
Many people who are willing to pursue a healthy life will try to choose a vegetarian diet. Since vegetarian food itself contains low-saturated fat and high fiber, it helps to maintain and lose weight. Studies have indeed emphasized that reducing meat consumption, especially refined meat, can greatly reduce the risk of colorectal cancer. Vegetarian food is becoming more and more popular.
Foundations of a Vegetarian Diet
A vegetarian diet centers around legumes, tofu, nuts, seeds, fruits, and vegetables, supplemented by whole grains such as rice, oats, bread, and pasta.
Nutritional Concerns for Vegetarians
To achieve nutritional balance on a vegetarian diet, attention must be paid to the intake of four key nutrients to maintain optimal body function:
- Protein
- Vitamin B12
- Iron
- Calcium
Vegetarians should focus on combining nutrients to ensure adequate iron intake. Examples include:
- Legumes: Chickpeas, lentils, tofu
- Nuts: Cashews, pumpkin seeds
- Vegetables: Kale, spinach
- Dried fruits: Apricots, figs, raisins
- Quinoa
*Additionally, increasing vitamin C intake through fruits and leafy greens enhances iron absorption.
Micronutrients: Two Brazil nuts provide nearly a day's worth of selenium. Apart from whole grains, nuts, and seeds, miso soup is also rich in zinc!
Quinoa
Quinoa stands out as a nutrient-rich food and a unique choice for vegetarians. It contains abundant proteins, iron, vitamin B12, folate, and other vitamins. Unlike grains, quinoa belongs to the seed category and originally hails from South America, later brought into other countries.
For strict vegetarians excluding eggs and dairy, vitamin B12 must be obtained from fortified foods and supplements.
The New Normal of Vegetarian Journey
In vegetarian cooking, one can explore using plant-based ingredients like various beans and nuts as substitutes for traditional meats in soups. Vibrant root vegetables and nuts can be incorporated into soups, with a blend of grains like quinoa with white rice, gradually reducing meat consumption per meal. Calcium-fortified soy milk can supplement protein intake between meals, even opting for a fully vegetarian meal once a day.
Recommended Recipe - Vegetarian Soup
Utilize plant-based and root ingredients instead of meat to prepare soups, for instance: beetroot, carrots, sweet corn paired with nuts, barley, purple onions. This low-fat soup is rich in minerals, with nuts providing plenty of protein and omega-3 oils. Therefore, it is recommended to consume the residue of the soup.
Conclusion
The benefits of vegetarianism are abundant, and more supporters are concluding that with thoughtful planning, a vegetarian diet can achieve nutritional balance and sustain a healthy life, keeping us away from diseases. Encourage yourself to embrace a new dining approach or become a semi-vegetarian.
