Many people are turning to a vegetarian diet meal plan as they become aware of the potential health benefits from a diet devoid of, or low in, animal products. Among the benefits of being vegetarian are reduced risk from some kinds of cancer, lower risk of becoming obese or developing type II diabetes, and less chance of heart disease and high blood pressure. Nowadays there are more vegetarian options available in restaurants and people have a better understanding of what being vegetarian means.
Not all low carb vegetarian diets are the same; there are various types of vegetarianism. Some people will cut out all forms of animal products and this is called being vegan. If you are a lactovegetarian, then you will eat dairy foods, but not meat. Ovovegetarians will also eat eggs, but do not eat meat, and semi-vegetarians (or flexitarians) do not eat red meat, but may eat fish or chicken.
Some vegetarian diets can be low in some essential vitamins, minerals or nutrients so if considering becoming vegetarian, you must ensure you get all the nutrition you need. It is a good idea to have a nutritional plan if you are vegetarian to ensure you get enough iron and protein in your diet. A vegetarian diet may also be low in vitamin B12, Vitamin D, calcium and zinc.
To aid in getting enough protein, you should plan to eat legumes such as garbanzo beans, lentils, and kidney beans and so on several times a week. Some whole grain cereals are also infused with protein. Foods such as spinach, dried fruit, and iron-enriched cereals can be good sources of iron for vegetarians. A dietary supplement such as Brewer’s Yeast can also boost iron levels.
Zinc is an important mineral for maintaining a strong immune system. To ensure you are getting enough you can eat lots of nuts and wheat germ. Vitamin B12 is found almost exclusively in animal products, so you can either look for cereals that are fortified with B12, or take a vitamin B supplement.
You need high levels of calcium and vitamin D in your system to have strong bones and teeth. Calcium alternatives are spinach, soy products, broccoli and kale. It is possible to take calcium and vitamin D combinations and these help to reduce the risk of developing osteoporosis.
Much of the vitamin D that we need comes from the sun, but dietary sources are mostly milk and fish products. If you are the kind of vegetarian who does not eat milk products or fish, then you will probably need to supplement your vitamin D levels with a tablet. You may also be able to find some foods that have vitamin D added.
With proper planning you can ensure that your low fat vegetarian diet is high in all essential vitamins, minerals and nutrients. If you cover all your bases, you will also enjoy added health benefits that low carb vegetarian diets can bring to an individual.