User:Harpreetpasricha

How to fuel your diet with good nutrition if you are a vegetarian in India?

A good vegetarian diet should incorporate good mix of nutrient dense fruits, vegetables, grains, good

fats, fibre, and highly biological proteins. It should also have complex carbohydrates, soluble fibre,

omegas, calcium rich foods, liquids, minerals, B12 and Vit D3.

A vegetarian diet as we all know does not include meat, fish and poultry. We mostly opt to be a

vegetarian maybe for religious or personal reasons, or sometimes for ethical reasons as well such as

animal rights, etc.

Most of the times, vegetarians have a very common deficiency which is of B12 as they do not have

enough options available. So they can try Fortified cereals, milk, almonds, cheese, aloevera juice.

Mushrooms, sprirulina and chlorella, nutritional yeast. Sometimes they are even found low in Vit D3

levels.

Below are some of the foods which are high in nutrition to be incorporated in your vegetarian diet:

Good Proteins: Soya, tofu, lentils, chickpeas, cauliflower, nuts, spinach, broccoli, seeds, beans,

oatmeal, nut butters, Greek yogurt, pumpkin seeds, Goji berries, Figs, Kale, Avocado, Brazil Nuts,

Almonds, Walnuts, Mushrooms, Sweet Potato, Quinoa, Hemp seeds, Barley Grass, Spiriluna.

Few Complex or Good Carbohydrates:

Vegetables: Asparagus, Beetroot, Broccoli, Cabbage, Carrots, Cauliflower.

Wholegrains: Buckwheat, Millets, Oats, Quinoa, Brown Rice

Legumes: Lentils, Peas, Beans, Soybeans, Chickpeas

Fruits: Apple, Apricot, Banana, Buleberry, Mango.

High Fibre foods:

Lentils, Spilt Peas, Figs, Okra, Coconut, Chia Seeds, Chickpeas, Flax Seeds, Peas.

Good Calcium sources:

Cauliflower Greens, Drumstick leaves, Okra, Cauliflower, Kale, Broccoli, Green Beans.

Also finding good vegetarian recipes can sometimes be a challenge. So here are some nutrient dense

meal ideas which you can make and the websites as well are given below. Some tips below to make

your meals more nutrient dense:

You can try to make nutritious puris or chapatis at home by putting vegetable purees like beetroot or

spinach in it of leftover daals. Incorporate lots of nutrient dense vegetables in curries and sabji’s at

home. Make fruits and nuts milkshakes and have infused waters during summers. Make your own

energy bars at home by mixing dates, assorted nuts and trail mix of seeds, ghee. Try homemade

muthias from wholegrain flour. You can make hariyali pav bhaji but using only green vegetables.

Make ready to use hummus and nut butters. Sindhi curry is a perfect example of a nutritious meals as

it has a mix of assorted vegetables and tomato, besan and ghee. Make a nice cuppa of warm broccoli

and walnut soup or green peas creamy soup during winters.