A vegetarian diet low in fat and rich in fiber, and hence consume more fruits, vegetables, peas, wheat, grains, and legumes. Meat, poultry, or fish is no longer an option (including animal fat), and only take the eggs or other dairy products. But it also depends on the type of vegetarian who lived, according to the classification made by the American Dietetic Association (ADA).
For example, Vegans are vegetarians who do not eat meat and other processed products, including honey. Lacto-vegetarians eat vegetables, fruits, and dairy products, but do not eat meat, fish, and eggs. Lacto-ovovegetarian while eating vegetables, fruits, eggs, and dairy products.
As a vegetarian, you should plan carefully what you eat. This is to prevent various risks that might arise, such as malnutrition, or some other disease. The key to a healthy diet is to choose a varied diet, and consume enough calories to meet energy needs. There are five categories of vitamins, minerals, and nutrients that you need to meet, namely protein, calcium, vitamin D, iron, and vitamin B-12.
Proteins, which are usually found in meat, could be offset by eating whole grains, nuts, soy, low-fat dairy products, grains, eggs, and peas. Equivalent nutritional value of soy beans with meat, but low in fat and cholesterol. Some processed soy products are tofu, tempeh, and oncom. Tempe is one source of iron and fiber is good. While oncom, the raw material of pulp, can be a source of energy.
Calcium. ADA recommends consuming at least 1300 mg of calcium per day. That equates to more than four cups of milk or yogurt. Vegetarians can meet calcium needs if menonsumsi same amount of low-fat dairy products or fat-free milk, yogurt, and cheese. Calcium can also be found in green leafy vegetables such as spinach, mustard greens, cabbage, turnip greens, and bok choy, and broccoli, soybeans, dried figs, and sunflower seeds. Cereal that contains calcium and some juice may also be consumed.
Vitamin D, which helps your body absorb and use calcium. Most soy milk contain vitamin D. In addition, cheese, margarine, cereals, and pudding mixed with milk.
Iron, can be found in breads, cereals, green vegetables (like spinach and broccoli), dried fruit, pumpkin seeds, sesame, and soybean. Eating foods high in vitamin C such as citrus fruits or juices, tomatoes and green peppers, helps your body absorb iron from plant sources.
Vitamin B-12. Vegetarians who consume dairy products and / or eggs usually get enough vitamin B-12. Because of this type should be added Vegan soy milk rich in vitamin B-12 to their diet. Take a multivitamin and supplement regular basis will also meet the need for B-12.
If you are still difficult to find sources of food that meets the need for five sources of this nutrient, the ADA recommends some fairly tasty food. Among cereals wheat can be cooked quickly as oatmeal, wheat bread and crackers, brown rice, pasta (which also has been processed contain wheat, spinach, other flavors) with tomato sauce, canned soybeans, or vegetables, corn tortillas, vegetable soup, juice with fruit extracts, nuts or peanut butter. -kompascom