How to stay healthy on a vegetarian diet

Don't eat meat? Here are diet tips for vegetarians to stay healthy.

Written By: Tania Tarafdar | Updated : December 9, 2014 11:04 AM IST

We live in a country that largely consists of vegetarians. Eating a balanced diet when you are a vegetarian requires a little extra attention just to make up for the important nutrients that come from non-vegetarian foods like fish, egg and meat. However, with good planning and an understanding of what makes up a balanced vegetarian diet, we can get all the nutrition that our body needs minus the meat. Nutritionist Neha Chandna shares a few diet tips for vegetarians.

How to get your protein intake

If you are a vegetarian and eat your share of meatless meals, here is how can make up for the necessary proteins. You can combine cereals and pulses with each other. For example, you can complement rice with dal (lentil) or idli with sambhar. This will complete the amino acid profile and get your body the required nutrition. Also include sprouts, whole pulses, yoghurt, milk, paneer and quinoa to meet your protein needs.

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How to increase iron intake

Vegetarian foods are good sources of iron but their absorption rate in the body differs. What one can do is add lemon to iron-rich foods to increase their uptake in the body. Consuming poha (flattened rice) with a dash of lemon or beet juice with a spoon of lemon juice is a good way of incorporating iron in the body. Garden cress seeds or halim seeds are also a great source of iron which can be eaten with milk, salads or juices.

How to get calcium

Dairy products like butter, milk, yoghurt and cheese are the best sources of calcium in diet. Vegetarians can also get calcium from plant-based sources like broccoli and beans. Plant-based calcium sources contain vitamins C and K and the minerals potassium and magnesium which are important for bone health.

Diet Dos and Don'ts for vegetarians

Drink plenty of liquids like water, green tea, buttermilk, coconut water and vegetable juice to meet the mineral and vitamin requirements.
Include all food groups like fruits, salads, pulses, milk, nuts, vegetables and cereals to reduce the chances of nutritional deficiencies.
Have 2 servings of milk or yoghurt daily.
Consume a portion of lentils (dal) and pulses every day.
Make sure to have 1 serving of nuts daily.
Also make it a goal toeat at least one piece of raw fruit or a handful of raw vegetables every day.
Avoid fried and junk foods like kachoris and samosas.
Do not drink tea or coffee in excess. Limit your intake to 2 cups a day.

Healthy vegetarian diet chart by Nutritionist Neha Chandna

Breakfast: Poha with Moong/Vegetable idli + Sambhar/Oats upma

Mid morning: Fruit + Nuts

Lunch: Salad + Roti + Veggies + Dal + Yogurt/Chaas

Evening: Sprouts/Chana kurmura

Dinner: Soups + Veggies + Roti

Studies confirm that a diet full of fresh fruits and vegetables and grains is your best bet for living a longer, healthier and more enjoyable life. These findings are backed up by the China Health Project.

Image source: Getty Images

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