All food pyramids are not developed equal. The adored ?USDA Food Pyramid? that we all grew up with and were reminded of every single day in school, isn't going to quite fulfill the nutritional needs and desires of vegetarians and vegans. 2 reasons why some people fall off the "vegetarian wagon" are; people don't "feel full" or people say they become ill on a meat-free food plan. The biggest causes of these two ill symptoms of vegetarianism are rooted in one problem; the lack of nutritional foods and supplements to assist the body. Often times, vegetarians do not know how to eat correctly, thus, leading them to feel ill or not feeling full and satisfied from the foods they are consuming. This results in vegetarians loading up on veggie burgers, pre-packaged foods, pizza, cheese sandwiches and junk food, just to try to satisfy their hunger, all the while sacrificing their health.
To prevent vegetarians from failing at their life-style and diet plan; to prevent vegetarians and vegans from consuming an excessive amount of of the incorrect types of foods (i.e. veggie burgers, soy-based meat alternatives, and carbohydrates) and to prevent vegetarians from getting sick, here is a meatless food pyramid to empower vegetarians and vegans with the foods which they should focus on eating daily to assist their bodies and their appetites.
Vegetables and Fruits - The basis of your meat-free eating habits should be fresh vegetables; hence the word "vegetarian." Vegetarians really should eat at least 6 servings per day of vegetables and fruits. This is really important due to the fact the plant kingdom offers various nutrients, vitamins and trace minerals that vegetarians and vegans require to provide their bodies with energy and vitamins to support cell advancement and development. Avoid canned fruits and vegetables as these types of products really don't add much value to the body. As an alternative, opt to consume fresh or lightly steamed vegetables to maximize the healthy benefits that the plant kingdom has to supply. Vegetables and fruits are additionally filled with fiber and are a great way to naturally cleanse the body. Vegetarians will be astonished at how much more energized they can feel just by eating fresh vegetables and fruit.
Pasta, Rice, Whole Grains, Cereals, and Bread - Remember several years ago, everybody was "anti-carbohydrates?" During that time, carbohydrates caught a poor rap. The secret is consuming complex carbohydrates in moderation. As a vegetarian, grains and pastas are a staple of this meatless diet. Vegetarians and vegans should not get rid of this main fuel from their diets. Just make sure to eat a minimum of 4 servings per day to support the functioning of the brain and supply your body amino acids.
Legumes (beans), Seeds, Nuts - Beans and nuts are fantastic options of healthy and balanced fats, fiber and proteins for your vegetarian diet. three servings is the ideal amount that vegetarians and vegans should eat to balance their meat-free diet. Try to keep away from canned beans due to the fact these beans are loaded with preservatives and salt. To genuinely receive the most nutritional value from beans, use dried beans cooked slowly in a crock-pot.
Meat Alternatives - Meat alternatives such as veggie burgers, textured vegetable protein (TVP), tempeh, tofu, and seitan should be limited to about 2 servings per day. It is far better to eat tofu, seitan, and tempeh then it is to consume the processed "faux meat" foods on the market. The less processed the foods, the more nutrients vegetarians and vegans will receive from meat alternatives.
Fats, Oils, Sweets - Incorporate fats, sweets, and oils in to your sparringly. When deciding upon fats and oils to eat or cook with, make an effort to opt for the healthier fats for instance oils from Avocado and Olive Oil. You will apply the same principal for sweets. Try the use of agave or applesauce as sweetners as opposed to sugar. If sugar is all you have access to, try cooking with the raw sugar cane.
If you are a vegetarian that consumes dairy and eggs or a lacto-ovo vegetarian, then you want to make sure that you are consuming no more than 3 servings per day of dairy products such as cheese and milk. If you eat eggs then you should eat eggs sparingly. Only 2 to 3 times per week.
As a vegetarian, your major goal is to have a very nutritious and various diet that includes a variety of several meat-free foods. Eat a wide variety of the foods in the vegetarian and vegan pyramid to make sure that a strong dietary basis has been established to support the commitment to your meatless life style and the commitment to a healthy life.