Vegetarian diets can meet all the recommendations for nutrients. The secret is to consume a variety of foods in the right amounts to meet your calorie needs.
CRITICAL NUTRIENTS FOR VEGETARIANS:
Protein: have several important functions in the body and are essential for the growth and renewal of the tissues. The protein needs can easily be met by taking a variety of plant foods. Associate different protein sources in the same meal is not necessary. Protein sources for vegetarians include beans, nuts, creams of nuts, soy products (tofu, tempeh, veggie burgers), milk and dairy products and eggs.
Iron: is before all the carrier of oxygen in the blood.
The sources of iron for vegetarians include fortified breakfast cereals, turnip greens, radicchio and green salads, various types of beans and lentils, wholegrain bread, peas, and dried fruit (apricots, prunes, raisins).
Calcium: need for the construction of the skeleton and teeth, and to maintain robust skeleton. Sources of calcium for vegetarians include milk and dairy products, fortified cereals for breakfast, soy products (tofu, soy-based drinks), the orange juice with added calcium, and some dark green leafy vegetables (Kale, turnip, Chinese cabbage).
Zinc: necessary for many biochemical reactions and the proper activity of the immune system. The sources of zinc for vegetarians include many types of beans (cannellini, borlotti beans, chickpeas and lentils), fortified cereals for breakfast, wheat germ and pumpkin seeds, dairy and eggs.
Vitamin B12: found in animal products and in certain foods spiked with this vitamin. Sources of vitamin B12 for vegetarians include milk and dairy products, eggs, and foods that have been spiked with vitamin B12. These include breakfast cereals, soy-based drinks, vegetable burgers.
RECOMMENDATIONS:
· Built at least one meal a day around protein sources that are naturally low in fat as legumes. The proteins of pulses are complemented by those of pasta or rice. Do not load excessively the dishes with cheese, rich in fats, to replace the meat.
Pay attention to the fact that each meal contains a good source of protein derived from legumes or dairy or eggs or soy and dairy products.
Focus on whole grains (breads, crackers, biscuits ...) than those fine because they are a good source of vitamins, minerals and fiber.
Consume at least a few times per week nuts in place of the fresh as it brings a good amount of calcium and iron and polyunsaturated fatty acids, especially omega-3.
Many dishes that typically contain meat or chicken can be transformed into vegetarian dishes. This allows you to increase your intake of plant foods and limit the intake of saturated fats and cholesterol. For example: pasta primavera (with mixed vegetables) or pasta with tomato sauce or pesto, pizza with vegetables, vegetable lasagne, chickpea patties (falafels), seitan with vegetables and cereals, boiled.
Many vegetarian products look like (and may have a similar taste) to their non-vegetarian analogues, but are usually low fat and contain no cholesterol.
Instead of hamburger meat, try those plants: there are many types, mostly made from soy, rice and vegetables.
Used vegetable meat substitutes for starters and main courses, to fulfill the demands of protein without adding saturated fat and cholesterol. These products include tempeh (fermented soybeans), tofu, wheat gluten (seitan).
For barbecues, try veggie burgers, hot dogs of seitan, tofu or tempeh, and vegetable skewers.
Use the beans for making meatballs and veggie burgers
Many Italian restaurants, Asians and Indians are also able to offer a selection of vegetarian dishes on their menu.