How to Eat right on a Vegan Diet?



The vegetarian diet with right method has many great health benefits.  But how to eat a vegetarian diet that is full, varied and nutritionally balanced is a question not everyone can answer.

If eating properly the vegetables, tubers and plants that are often high in fiber, low in cholesterol, rich in vitamins;  Especially groups B, A, will be good for detoxification, weight loss and prevention and greatly aid in chronic diseases related to eating such as obesity, high blood pressure, diabetes, cardiovascular disease,  constipation, catastrophe, osteoporosis ...

In fact, most people have a monotonous and poor nutrition diet, leading to lack of nutrients or excess nutrients, not making the body healthier but also creating  risk of disease.  

Recently, a number of studies have found that vegetarians have a higher incidence of cancer, allergies and mental health disorders as well as a greater need for health care than those who eat well meat, fish and other vegetables.  

Not eating animals does not mean your body will be completely healthy.  Therefore, vegetarians, regardless of group, need to equip themselves with sufficient nutritional knowledge to ensure that the foods that they choose provide the body full of nutrients:  carbohyrate, vitamins and minerals…

How to Eat right on a Vegan Diet?

1. Protein

When you are a vegetarian, you need to know how to incorporate protein-rich foods in your meals.  Each type of plant food cannot provide all the amino acids that the body requires.  Therefore, it is necessary to combine them together to ensure that the body is fully replenished with the necessary amount of amino acids.  

Bread with lentils, sandwiches with butter and chestnuts, glutinous rice with beans, and green bean porridge are all dishes that ensure a sufficient supply of essential protein for the body.

 Replacing meat with vegetarian meats seems to be a good way to switch to a vegetarian diet.  Today, however, most vegetarian meat is made from genetically modified soybeans, some other food additives, and salt.  Genetically Modified  (GM) soybeans are specifically involved in damage to the kidneys, liver, testicles, sperm, blood, and DNA.

 Many people who are worried about protein-deficient vegetarian diets should use as much cheese as a protein source.  Remember, 1 ounce of cheese contains about 100 calories, 7 grams of fat.  So don't eat too much cheese.

 Most healthy people need about 0.8 grams of protein per kilogram of body weight.  Actually, the body's need for protein is not much, so do not worry too much about a vegetarian diet without protein.  Just eating additional beans will not worry about lack of protein.

How to Eat right on a Vegan Diet?

How to Eat right on a Vegan Diet? / ph: pexels

2. Starches

Eat more starchy foods such as bread, rice, potatoes, whole grains and legumes, vegetables, and soybeans, which are carbohydrate foods.  

Eating a variety of vegetables and fruits every day.  Choose a variety of fruits and vegetables with many colors.  They are a good source of vitamins A, C, E, selenium and lycopene.

 Pasta, French bread, french fries and cookies are commonly used by vegetarians.  But these are not healthy foods.  They are packed with calories and sugar, and provide little fiber or real nutritional benefits.  When using these refined starches, the body rapidly digests, spikes in blood sugar and insulin levels.

3. Vitamins

The risk of vitamin B12 deficiency in vegetarians is very high, as these vitamins are mainly found only in animal foods.  Vitamin B12 is also found in some plant products such as yeast, some protein-rich vegetables, soy milk, tofu, and cereal flour.  In some cases, vitamin B12 should be supplemented in cellular form.

4. Fat

Monounsaturated fats should be used when preparing foods such as canola oil, peanut oil, olive oil or butter.  These foods can prevent heart disease.  Do not use too much vegetable oils when cooking as they can cause weight gain.

5. Calcium

Vegetarians can become calcium deficient by not eating dairy foods.  Other sources of calcium besides cow's milk are soy milk and soy products, green leafy vegetables, bread, oranges and apricots.

6. Iron

Vegetarians are also at risk of iron deficiency, as iron sources are red meat animals.  You can get iron from soybeans, cereals, green vegetables, nuts.  Combining these foods with beverages rich in vitamin C increases the amount of iron absorbed.

7. Zinc

The zinc content in vegetarians is very low.  So get zinc from whole grains such as legumes, beans, and nuts like sesame and peanuts.

We can be completely healthy without having to eat meat.  But a meat diet is unlikely to give us a Slim Body and a healthy body.  In order to be successful in weight loss, the following must be observed:

 - No snacks

Snacks like cakes and chips can cause weight gain because they are often high in fat.

 - Do not use too much fat when frying or frying food.

 Have a variety of dishes at each meal, because no plant foods are as rich in protein and nutrients as meat.  If you do not eat meat, combine different vegetables in one meal to provide your body with all the nutrients.  Nutrients found in meat that are less likely to be found in other foods include: iron, calcium, vitamin D, vitamin B12, zinc and protein.

 - Supplement vitamins and minerals

 A healthy vegetarian diet must provide all the nutrients the body requires.  If for some reason, the diet does not provide enough nutrients, or feel tired, you can consult a dietitian to take some multivitamins.  Absolutely do not use them as a substitute for meals.

How to Eat right on a Vegan Diet?

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