| People sometimes frown at the mention of | | | | Vitamin D: fortified milk and soya milk, and many |
| vegetarian diets and consider that they are unhealthy | | | | cereals (check the box). |
| or "not right" for losing weight. This is rubbish as they | | | | Vitamin B12: eggs, dairy products, and soya milk, |
| can be both healthy and a means to lose weight. | | | | cereals, tempeh, and miso. (Tempeh and miso are |
| Vegetarian diets can be healthy because they are | | | | foods made from soybeans. They are low in calories |
| normally lower in saturated fats and high in fibre. | | | | and fat and high in protein. But in my view taste |
| However the any diet has to be carefully chosen to | | | | horrible! |
| make sure that it contains all the nutrients needed by | | | | Zinc: whole grains, eggs, dairy products, nuts, tofu, |
| your body. Vegetarian diets can easily provide the | | | | leafy vegetables (lettuce, spinach, cabbage etc), and |
| recommended daily amount of all the important | | | | root vegetables ( potatoes, carrots, celery, radishes, |
| nutrients. Plants, notably, fruit and vegetables, are | | | | onions etc). |
| normally the main source of nutrients in vegetarian | | | | Protein is also very important and if you pursue the |
| diets. Certain types of vegetarian diets contain animal | | | | vegetarian option then you are strongly advised to |
| sources, I include eggs and dairy products in this. | | | | eat a range of plant foods each day to get enough |
| While the vegan diet has no animal foods. Nutrients | | | | protein. Plant foods that have the the highest levels |
| that are normally present in animal products and | | | | of protein include lentils, tofu, seeds, tempeh, miso, |
| sometimes lacking in a vegetarian diet are iron, | | | | nuts and peas. There are some really good |
| calcium, vitamins D and B12, and zinc. | | | | vegetarian diets out there! You just need to look. |
| Below are just some of the foods that are rich in the | | | | I am personally not a total vegetarian, but I feel that |
| above nutrients : | | | | there is a serious place for a vegetarian approach. I |
| Iron: cashews, tomato juice, rice, tofu, lentils, and | | | | am currently working on a basic weight loss plan that |
| chick peas. | | | | will include a vegetarian option,if you want to receive |
| Calcium: dairy products, fortified soya milk, fortified | | | | details when it is released please sign up to my email |
| orange juice, tofu, kale, and broccoli. | | | | list, see resource box below for details. |