Losing Weight Tips

A Healthy Vegetarian Diet which include vegetables,fruit,legumes,seeds,grains and nuts can be very beneficial for the body and can lower the risk of cancer, coronary heart disease,obesity,hypertension,diabetes and some degenerative diseases.If your diet is not planned carefully you could develop vitamin and mineral deficiencies so it is important to have a well balanced diet.

It is important to include Minerals such as zinc,iron and calcium,protein,Vitamin D and vitamin B12.

Zinc
You can take a zinc supplement containing no more than 18mg.Natural food sources which contain zinc are shellfish,legumes,tofu,nuts and grains.Zinc is important to help develop our immune system cells.

Iron
Foods that contain iron are spinach,dried fruits,dried beans,legumes,whole grains and green vegetables such as peas.Include vitamin c when eating iron enriched foods to help with absorption.

Calcium
A good source of calcium can be found in asian vegetables,dairy products,tofu,fruit juices,spinach,broccoli and soybean products.

Protein
Plant proteins can give vegetarians enough protein.Include enough vegetables,whole grains,nuts and soy products such as tempeh.Protein in your diet will help repair tissue and they contain amino acids.

Vitamin D
You can get a good source of vitamin D through sunlight.Walk daily and include foods such as eggs,fatty fish and skim milk.

Vitamin B12
As we get older vitamin B12 is less absorbed,so taking a supplement daily will prevent any deficiency.Vegetarians are more likely to develop vitamin B12 deficiency as it is not found in plant products.Good food sources which contain vitamin B12 are eggs and dairy products.

A HealthyVegetarian diet should be well planned and you should consume a variety of vegetables,dairy products,whole grains and nuts.Also include foods that are high in vitamin A and C.Watch your cholesterol intake so it doesn’t exceed 300mg every day.By following these tips you will ensure that you live a long and healthy life.

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