Going vegan is an individual's choice, there might be certain perspectives behind being vegetarian such as environment-friendly, animal rights and saving animals and more. a balanced diet can fulfill your body's requirement related to Vitamin, Protein, Carbs, Amino Acids, Minerals, Calcium, iodine etc. you must include green vegetables, fruits, lentils, nuts, whole grains, milk and dairy products. A vegetarian diet contains less saturated fats, folates, carbs, fiber, and antioxidants. The people who are vegetarian reported less heart disease and type 2 diabetes cases. To fulfill the daily nutrients requirements, you should split your diet chart into 5 sections as
Break-fast: breakfasts are the fulfilling and sustaining intakes, it must include proteins. You can use butter, milk, dairy products, whole wheat or multi-grain bread, cereal, muesli, dry fruits and fruits to enrich the breakfast with iron, calcium, fiber, vitamin, and proteins.
Every meal counts, top up the morning biscuits and toasts with nutritional toppings like peanut butter, cheese, fruits like berries and bananas etc.
As it is popular, lunch should be king size, your plate must be a mix up of fats, carbs, proteins, vitamins, minerals that means it must be fulfilled with lentils, dairy products like yogurt, blench of green vegetables, soup of veggies, fruits, whole grains like maize, wheat, millets, saturated fats that helps in absorbing vitamin A, D, E, K. some plants like coconut and palm plants contains monosaturated fats that are good for the heart.
It must include salty, crispy, savory and crunchy food like puffed seeds, colorful veggies or fruit salad etc.
This meal should be light in comparison with the lunch meal. Focus on the proteins like tofu, nuts, and seeds and don't grab more fats. Proteins are essential for maintaining and managing healthy skin and hairs. Fiber intake is good for relaxing the stomach as well as fats and proteins help in regeneration and repair.
According to daily reference intake (DRI), Every vegetarian should pay focus on the following key ingredients to ensure that plant-based diets are also healthy one:
Protein contents are essential to energize our system, if you weigh 55.5 Kg then you must intake 55.5 grams of proteins in a day, from legumes, nuts, soy, milk etc.
Vitamins and Omega-3 fatty acids
These key nutrients are essential for the body as Vit B-12 is responsible for building and maintaining RBC and nervous system. You must include veggies, fruits and nuts for fulfilling the need of Vitamin A E D K and B-!2. sun rays are the rich source of vitamin D but don't expose yourself much in sunscreen. flex seeds, soya bean is a rich source of Omega-3 as it protects you from heart diseases and blood pressure, arthritis and more.
Except these, you should focus on zinc, iron, calcium and other relative nutrients and enjoy being Vegan with a healthy body and healthy life.