Healthy Diet Veg

A well planned veg diet is a smart and healthy way to meet all your nutritional need. So, let’s find out what all you need to plan a veg diet.

Veg diet was the most popular among all these days. Reason for this much popularity may vary but also it has so much of health benefits, such as reducing the risk of some deadly diseases like Heart diseases, Diabetes and Cancer.

But also, there are a lot of peoples around us who has been rely on processed foods, which are mostly high on sugar, calories, fat and sodium. And they are not taking enough fruits, vegetables, whole grain, and calcium rich food in their diet.

Did you know with a good planning a veg diet can meet all the nutritional needs of all age people including children, teenagers and pregnant or Breast-feeding women. The main key factor is to be aware of your nutritional need so that you can plan a veg diet that meets your nutritional needs.

Types of veg diets: -

Yes ladies and gentleman you probably don’t know or hear about this before but there are types of veg diet which differentiate the food in vegetarian food chain.

Ovo-vegetarian - 

In this type of diet it excludes meat, seafood, poultry and dairy product but include Egg.

Lacto-vegetarian – 

In this diet it excludes meat, poultry, fish and Egg, as well as foods that contains them. Dairy product like milk, cheese, yogurt and butter are included.

Lacto-ovo vegetarian – 

This diet excludes meat, fish and poultry, but it allows all dairy product and eggs.

Pescatarian – 

In this diet it excludes meat, egg, poultry and dairy – and food that contain these products, but allow Fish.

Vegan – 

This diet excludes poultry, meat, dairy products, eggs, fish and food that contain these products.

Some people follow flexitarian diet which is primarily a plant-based diet but includes meat, dairy products, eggs, poultry and fish on occasions or in a small quantity.

Planning a Healthy veg diet

There are a plenty veg diet options available out there. You can choose foods like whole fruits and vegetables, nuts and dairy product like panner. At the same time, you have to cut down less healthy choices food like fruit juice and refined grains. If you find it difficult to make a perfect diet plan for you then hire a dietitian.

calories count of some veg food: -

Banana 90 cal

Potato 76 cal

Orange 45 cal

Almonds 575 cal

Walnuts 654 cal

Pecans 691 cal

 

It is very important to add all kind of nutrients to your diet, neither you will not get all the nutrients you need.

Be sure that you are getting these nutrients given below:

Vitamin B-12

Calcium

Protein

Omega 3

Fatty acid

Iron & Zinc

Iodine

On the way to follow a veg diet you will notice that you gradually reduce the meet in your diet.

So, it is important to get all kind of vegetables and fruits in your diet.