All food pyramids aren’t created equal. The adored “USDA Food Pyramid” that we all grew up with and were reminded of every single day in school, does not quite satisfy the nutritional needs and desires of vegetarians and vegans. A couple of reasons why some people fall off the “vegetarian wagon” are; individuals don’t “feel full” or people say they become ill on a meat-free diet. The greatest causes of these two ill symptoms of vegetarianism are rooted in one problem; the lack of nutritional foods and supplements to support the entire body. Often times, vegetarians do not know how to eat properly, thus, leading them to feel ill or not feeling full and content from the meals they are consuming. This leads to vegetarians loading up on veggie burgers, pre-packaged meals, pizza, cheese sandwiches and junk food, just to attempt to satisfy their hunger, all the while losing their health.
To stop vegetarians from failing at their way of life and diet plan; to prevent vegetarians and vegans from consuming an excessive amount of of the wrong types of foods (i.e. veggie burgers, soy-based meat alternatives, and carbohydrates) and also to prevent vegetarians from being sick, here is a meat-free food pyramid to empower vegetarians and vegans with the foods which they should focus on consuming everyday 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 should eat a minimum of 6 servings per day of vegetables and fruits. This is really important because the plant kingdom delivers a number of nutrients, natural vitamins and trace minerals that vegetarians and vegans need to provide their bodies with energy and nutritional vitamins to support cell advancement and development. Steer clear of canned fruits and vegetables as these types of products do not add very much benefit to the body. As an alternative, decide to consume fresh or lightly steamed vegetables to maximize the healthy benefits that the plant kingdom has to supply. Vegetables and fruits are additionally packed 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 – Take into account a few years ago, absolutely everyone was “anti-carbohydrates?” During that time, carbohydrates caught a negative rap. The trick is consuming complex carbohydrates in moderation. As a vegetarian, grains and pastas are a staple of this meatless diet. Vegetarians and vegans shouldn’t eliminate this critical fuel from their diets. Just make sure to eat at the least 4 servings per day to support the functioning of the brain and provide your whole body amino acids.
Legumes (beans), Seeds, Nuts – Beans and nuts are ideal sources of healthy fats, fiber and proteins for your meatless diet. three servings is the ideal amount that vegetarians and vegans should consume to balance their meatless diet. Make an effort to keep away from canned beans due to the fact these beans are loaded with preservatives and salt. To genuinely receive the most nutritional benefit 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 much better to eat tofu, seitan, and tempeh then it is to eat the processed “fake meat” foods on the market. The less processed the foods, the more nutrients vegetarians and vegans will receive from meat alternatives.
Fats, Oils, Sweets – Include fats, sweets, and oils in to your sparringly. When selecting fats and oils to eat or cook with, try and choose the healthier fats for example oils from Avocado and Olive Oil. You might apply the similar principal for sweets. Try the use of agave or applesauce as sweetners as an alternative to sugar. If sugar is all you have access to, look at 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 most important function is to have a balanced and diverse diet plan that includes a range of different meatless foods. Eat a wide variety of the foods in the vegetarian and vegan pyramid to ensure that a strong dietary base has been established to aid the commitment to a meatless life style and the commitment to a healthy life.
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