The ancient spice known as "red gold"
All political, environmental, and moral issues regarding vegetarianism aside, vegetarianism is just as healthy as a diet that incorporates meat if it is approached in a sensible and informed way. In many cases with vegetarian diets, as with every diet, we fall into ruts, we are misinformed, and we lack the skills to pack our diet with nutritious and tasty food. So if you're planning to go vegan or vegetarian, it might be a good idea to find out what the most typical dietary mistakes people make are. Even long-term vegetarians might learn something new!
Click through the following gallery to find out more.
Most plants won't have all the amino acids we need, so it's important to switch it up, explains Lily Chen, founder of MARCOS global nutrition practice and consulting.
These kinds of products are often loaded with salt and preservatives, and may end up doing more harm than good to our bodies.
Vegetarians will likely up their dairy and yogurt intake. But not all yogurts are the same. Some are packed with sugar, so it's best to choose one that's plain.
Many people will presume that just because they've stopped consuming harmful animal fat that they're automatically going to be healthier, and that they can eat whatever they want. This is obviously not true, but is easy to fall into.
Yes, protein is important for growth and recovery, but most vegetarians will go overboard at the start even though most vegetarians will meet or exceed their recommended daily allowance.
"Snacking on fruit alone can cause you to get super-hangry," explains Christy Brissette, president of 80 Twenty Nutrition.
The body needs calcium, which is often hard to absorb from leafy greens. The body absorbs around 5% of the calcium from spinach and around 50% from kale. The bottom line: eat more kale.
If dairy products are out of the equation, it's easy to overlook other great sources of calcium like white beans, almonds, tahini, figs, and oranges.
Some juice now and again is good for you, but the juice is generally full of sugar. Herbal tea is a healthier alternative.
A lot of the fiber and protein is left behind when almond milk is made. However, it is often fortified with bone-building calcium and vitamin D.
Lentils have about twice as much protein as quinoa does. Whole grain wheat and brown rice also have more protein.
This is also a pitfall that stems from the previous point. Smothering your tuna in mayonnaise or your lettuce in oil is not the route to healthy veggie food.
Unless you're actually on a hiking trail and smashing calories, a handful of this stuff is usually enough. Try to choose a packet without a lot of sweets or dried fruit.
Everyone has a different body. Some people might have different nutritional needs than others. It's always a good idea to speak with a professional. It can't do any harm.
Maybe it's the lack of excitement towards food. Maybe it's that people are very busy. Generally, veggie-rich diets are lower in carbohydrates, so be careful to eat enough.
Vegetarians need to make sure that they're getting this once they cut out red meat. A cup of milk and an egg will give you around two-thirds of what you need per day.
Consider yourself to be a student of food when you first become a vegetarian. There are a lot of misleading products out there. Marketers love that people presume something labeled vegetarian to be healthy.
It can be a good way to get nutrients into your body now and again, but it's no replacement for whole vegetables and fruit because when you blend it you reduce the food's fiber content.
Vegetarians will tend to consume more fiber, so it's important to consume a little extra water to aid digestion, which avoids bloating, gas, and constipation.
Okay, so it's not necessary to plan and pre-prepare every meal, but it's important to think about what you'll make and have the ingredients on hand.
The iron found in plants is non-heme, which is harder to absorb than heme iron found in meat. Iron-rich vegetables combined with plenty of vitamin C usually do the trick.
The risk is that people fall into the trap of making up for the lack of meaty protein sources with an extra helping of pasta or rice.
The benefits of taking supplements are boundless for vegetarians and meat-eaters alike. It's not cheating.
Cheese does often satisfy as a replacement for meat in terms of taste. It is high in protein, but it doesn't give us the wide range of nutrients that meat does. It's often also very high in fat.
Even though it's going to make a positive impact on the environment, often people slide back into eating meat because they commit to a massive overhaul in preparing meals every day. Stick to what you know and love as much as possible.
Try experimenting with new spices, using new sauces, and marinating. There are endless ways to make meat alternatives like tofu taste just as good as steak or chicken. Maybe you'll enjoy it with breadcrumbs, or soaked in barbeque sauce. Understand the textures and flavors you like, and then learn to prepare them well.
Sources: (Eat This, Not That) (Healthline)
See also: The risks and benefits of becoming vegan or vegetarian
The biggest mistakes vegetarians make
Get more out of a vegetarian diet!
FOOD Diet
All political, environmental, and moral issues regarding vegetarianism aside, vegetarianism is just as healthy as a diet that incorporates meat if it is approached in a sensible and informed way. In many cases with vegetarian diets, as with every diet, we fall into ruts, we are misinformed, and we lack the skills to pack our diet with nutritious and tasty food. So if you're planning to go vegan or vegetarian, it might be a good idea to find out what the most typical dietary mistakes people make are. Even long-term vegetarians might learn something new!
Click through the following gallery to find out more.