Category: Vegetarian

Protein in the right amounts is essential for you to function as a normal healthy human being. You don’t have to be pumping iron like a bodybuilder to be concerned about protein. But how much is the right amount to be healthy? If you are a vegetarian are you likely to suffer from a protein deficiency? There are many myths around protein so let us have a look at it in a little more detail.

Protein – new thinking

It is very rare for people in today’s Western society to have too little protein. In fact the opposite is far more likely to be true, people are likely to be consuming much too much. In the past when the recommended daily intake of protein was calculated, people were more actively involved in physical and agrarian labor. Nowadays the most amount of heavy lifting people do on a day to day basis is hefting that soy skinny latte to their lips. Over the last couple of decades the amount of recommended protein intake has reduced drastically, halving in fact as scientists and doctors have reassessed what is necessary for you.

Should we care that scientists have changed their minds? Frankly yes, because a more than necessary intake of protein in your body can lead to kidney disease and osteoporosis.

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Protein – how much is right for me?

Below we will provide some of the data according to the Vegetarian society so you can see what is the recommended correct amount for you depending upon your sex and age:

Women

• 11 to 14 years – 41.2 grams
• 15 to 18 years – 45.4 grams
• 19 to 49 years – 45.0 grams
• 50 years and up – 46.5 grams
• Pregnant women – 51.0 grams
• Breastfeeding women – 53.0 to 56.0 grams

Men

• 11 to 14 years – 42.1 grams
• 15 to 18 years – 55.2 grams
• 19 to 49 years – 55.5 grams
• 50 years and up – 53.3 grams

Children (Male and Female)

• 0 to 3 months – 12.5 grams
• 4 to 6 months – 12.7 grams
• 7 to 9 months – 13.7 grams
• 10 to 12 months – 14.9 grams
• 1 to 3 years – 14.5 grams
• 4 to 6 years – 19.7 grams

Read: High Protein Vegetarian Diet

More protein?

If you are exercising regularly, or doing manual work, or are pregnant then you need to consider increasing your protein. If you are young and still growing or on a vegetarian diet then you definitely need to be aware of getting the right amounts of protein for you. But that does not mean going overboard. Stick to a healthy amount with a balanced diet and you won’t go far wrong.

And remember, it doesn’t have to be meat. Eggs, cheese, milk, soy beans and quinoa are all viable options for you. And working in combination there are many plant based sources that are extremely healthy for you too.

Useful References

• https://www.bodybuilding.com/fun/calpro.htm
• https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096

You may have first found out about this little green food stuff as a starter if you’ve ever been to a Japanese restaurant, but edamame is fast becoming a staple of health food enthusiasts due to its taste, nutritional value and how fun it is to eat! De-shelling these green beans can keep your guests active and their taste buds satisfied with the added benefits of being a rich source of vitamins and minerals to match.

What is edamame?

Edamame beans are young or immature soy beans, unlike the dry variety you’ve probably come across. Picked before they ripen, they are full of nutrients and high in fiber which make them a tasty healthy and alternative snack.

Why eat edamame?

Edamame is high in protein which is especially useful for vegans and vegetarians. 30% protein is very high for a plant based food and high even for a meat. edamame beans are also quite low in carbohydrates but can still provide energy which is useful for those of you who do not wish to be packing on the carbs. They are also a very good source of:

• Vitamin K which is necessary for the healing of cuts and helps keep bones healthy
• Folate – can prevent anemia and prevents some birth defects
• Manganese – many functions including healthy bones, and many benefits in the proper functioning of the body

How to prepare edamame

The most fun way to eat edamame is to pop the beans out of their shells. In order to serve them this way you will need to buy them whole and then boil or steam the pods in lightly salted water. In Japan edamame is traditionally served with a natural mineral rich sea salt which adds its own unique flavors.

You can snip the ends off if you prefer but this is not essential

You can also eat the edamame beans raw. Unlike dried beans edamame beans do not need soaking first. People in China and Japan also add other flavors to their edamame beans including five spice or with packets of edamame dip which can be found in Asian food shops.

Edamame is often sold frozen so do not despair if this is the only variety you can find as it still contains many health benefits and does not lose its character as a non-traditional snack or starter. As edamame popularity increases in the States you will be able to find this nutrient packed bean in more and stores outside of just the traditional Asian and health food stores.

To sum up

The best use of edamame is as an addictive nibble either before or as your starter. Whilst your pots and pans are bubbling away and the guests are chatting, they can be fully engaged in de-shelling and nibbling their edamame beans and enjoying the challenge and feel of popping the pods with their teeth before reaching for the next one. Just make sure you’ve prepared enough!

Useful References

• https://pdf.usaid.gov/pdf_docs/PNABK804.pdf
• http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/9872/2
• http://www.soyinfocenter.com/pdf/133/GVS.pdf
• https://www.nytimes.com/2012/10/03/dining/how-to-cook-everything-edamame-snacks-that-are-simple-to-make.html

You have undoubtedly heard that there are health benefits to be had in eating foods that have high amounts of antioxidants, but you may not be certain how antioxidants work to benefit the body.
Antioxidants neutralize oxidation that causes the breakdown of cells, the breakdown of DNA, and the breakdown of proteins within the body. All of these breakdowns are basically caused by free radicals. The antioxidants help to neutralize the free radicals and stop them from causing damage.

What exactly is a Free Radical?

In order to understand the benefits of the antioxidants you have to understand what a free radical is. A free radical is an atom, a molecule, or an ion, that has an unpaired electron. Because they have an unpaired electron they are unstable and they are extremely reactive. They search to find electrons to stabilize themselves. They actually take these stabilizing electrons from other cells and that causes the other cell to become a free radical. Antioxidants stop this chain reaction by giving the free radicals their own electrons and replacing any electrons lost during oxidation.

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The Effects of Oxidation

Oxidation is very damaging, and antioxidants work to break the chain of free radicals from forming and thus prevent oxidation. Think of oxidation happening in your body like it happens to:

• Apples and pears when they are peeled. When you remove their peeling from them the fruit starts to discolor and become brown. The discoloration is caused by oxidation. In order to stop your fruit from turning brown as quickly you can dip it in lemon juice. The lemon juice is an antioxidant and it slows down the oxidation and allows your fruit to remain good for a longer period of time.
• Olive oil will turn rancid on you in a very short period of time if the number of antioxidants it contains is lowered or if you store it incorrectly. Oxidation is the reason the oil goes bad or turns rancid.
• Everyone knows that if you leave a piece of metal exposed to the elements for any length of time the metal will rust. This rust forms because of the process of oxidation and the only way to stop this from happening is for chemically produced antioxidants to be applied to the metal.

Inside the human body the free radicals are increasing oxidation and they are causing all manners of illnesses to be able to take control of the body. A diet that is rich in antioxidants can help your systems to stay healthy by giving the free radicals what they need and stopping their ability to start a chain reaction of creation.

Where to get Antioxidants

You get these powerful helpers from many of the foods you already eat. If you want to increase your antioxidants then consume more:

• Blackberries, blueberries, and cherries
• Artichokes, red cabbage, and Brussels sprouts
• Purple grapes. Kiwi. and Kale
• Potatoes, pinto beans, and spinach
• Strawberries. Hazelnuts and lentils
• Corn, oats, and Pecans
• Walnuts, sunflower seeds and plums

Useful References

• http://news.psu.edu/story/141171/2008/08/18/research/probing-question-how-do-antioxidants-work
• https://www.ncbi.nlm.nih.gov/pubmed/9214016
• https://www.hsph.harvard.edu/nutritionsource/antioxidants/

Just because you are eating a vegetarian diet it does not mean that you are necessarily eating a low protein diet. Weight for weight, many plants and seed and nut sources are rich in protein.

You may already know that you do not have to eat meat to get adequate protein for your body, but in addition a diet based on plant sources may have many other health benefits and provide you with more energy than a meat based diet. If you are eating eggs, cheese and yoghurt then you are getting good levels of protein but you can also spend some more attention to your plant based sources too for variety and health reasons.

Protein

Protein is created from amino acids. These combine together in different ways and are commonly called the building blocks of protein.

You may have heard it repeated that meats contain complete proteins but plants do not, so vegetarians have to be pay extra attention to food combinations such as combining rice and beans so as to ensure they get their complete protein sources. However, both quinoa and soybeans are sources of complete proteins available to vegetarians. New research also suggests that you don’t need the complete protein sources all at the same time as your body can store the amino acids it needs and then combine them a short time later.

Which vegetarian options are rich in protein?

Aside from those already mentioned, beans and lentils, nuts, brown rice and green vegetables all contain protein. Nuts are a convenient snack that provide energy, are filling and healthy for you.

Food ideas for high protein

Breakfast

Porridge, whole wheat bread with peanut, cashew or almond butter and a glass of milk or soy milk.
Or
Poached eggs with spinach, followed by yoghurt and granola.

Main meals

Quinoa and mixed beans with baked potato
Brown rice and spicy lentils with stirred in natural yoghurt
Cottage, Ricotta and Feta Cheese salad with fresh spinach and pine nuts

Snacks

Try keeping a bag of nuts with you whenever you leave the house. Mixed with dried fruits and your snack will not only be healthy but provide you with plenty of energy too.

Protein

Protein deficiency is rare in the West. Unless you are engaged in a high intensity exercise the chances are that you get enough protein without even trying.

Before scientists provided people with calorie quotas and recommended daily intakes, people got along by either what they could get a hold of or what their bodies told them they needed. And so long as it is not a craving for something you know is bad, then you should listen to your body. If you eat a varied diet combining foods from the different food types, add quinoa or soy, with a mix of nuts, beans, oats and green vegetables in your diet in adequate amounts then the chances are that you getting completely adequate amounts of protein and in its healthiest form too.

Useful References

• http://www.health.com/health/gallery/0,,20718479,00.html
• https://www.health.qld.gov.au/__data/assets/pdf_file/0020/152255/hphe_vegetarian.pdf
• https://www.shape.com/healthy-eating/meal-ideas/6-high-protein-vegan-meal-ideas
• https://www.bbcgoodfood.com/howto/guide/best-sources-protein-vegans

We’ve all heard about the importance of a balanced diet, but have you ever thought about balancing the color of your fruits?
Just as it make sense to vary the types of foods that you eat, so you can gain extra nutritional health benefits by varying the types and colors of fruit and vegetables that you eat.

Perhaps you should try some purple…

Purple, the most royal of colors, also provides a regal offering of nutritional benefits when it comes to fruit and vegetables. When you are shopping think acai, figs, blackberries, egg plant and beets. Purple fruits and vegetables are rich in carotene, which is needed for healthy intracellular communication. They are also high in antioxidants and phytonutrients, so these luscious colored fruit and vegetables can help in battling free-radicals. How about adding some beets to your salad or berries to your cereal to boost not just flavor but health too?

Really you should think about red…

It is Lycopene which makes the world of fruit and vegetables a redder place and this red pigment may just have anti-cancer properties. Lycopene has strong anti-oxidant properties. Tomatoes, red peppers, pink grapefruit, guava and watermelon are all significant sources of lycopene. So try spicing up your salad palette with the color red to help battle those free-radicals and add some color and taste to your food. And for once cooking is recommended to actually boost the amount of lycopene, so tomato are pepper pasta sauces are OK!

Give your Immune system an orange and yellow boost

When you think lemons and oranges you think vitamin C. But the other yellow and orange fruits and vegetables are also natural sources of vitamin C and A too. Carrots, mangoes and pumpkin squash can help make any dish both tastier and better for you. Whether it is a freshly squeezed orange and mango juice in the morning or carrot and squash mash, there are many ways you can brighten up your day with yellow and orange.

Go Green

Some nutritionists consider that half of our daily intake should be from green leafy vegetables and it is easy to see why when they are packed with so much goodness. Just reading the list sounds like an advert for good health: broccoli, spinach, lettuce, kale, water cress. Not only are they full of fiber but they are excellent sources of iron. Scientists are also studying the effects of sulforaphane and isothiocyanate, found in green vegetables, which may have anti-cancer properties. Throw in the mix all the other vitamins minerals and phytochemicals available and you know you are making a wise choice in going green. To make the most of your choice, eat raw as much as possible as boiling washes those goodies away. Try adding a bed of spinach to your salad with some chopped up avocado and cucumber for a refreshing and energy giving health boost.

Variety is the Spice of Life

So remember, mix and match your colors for great taste and health!

Useful References

• https://www.health.harvard.edu/blog/lycopene-rich-tomatoes-linked-to-lower-stroke-risk-201210105400
• https://www.ncbi.nlm.nih.gov/pubmed/24901795
• https://www.betterhealth.vic.gov.au/health/healthyliving/fruit-and-vegetables
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649719/

Beets are one of the most nutrient rich vegetables there are and there are many health benefits to eating these delicious vegetables.

Beneficial Nutrients in Beets

Beets are full of a lot of different vitamins and minerals that our bodies need to maintain good health. Each vitamin and mineral that is found in these little red vegetables has a different health benefit for us.
Calcium

We all know that calcium is a very important mineral to the human body. Calcium is needed in our bodies for the development of bone and because it:

• Helps to keep our blood pressure regulated
• Helps to regulate muscle contractions
• Strengthens the teeth
• Helps our blood to clot correctly
• Helps to stop the walls of our blood vessels from weakening to the point that they break down

Health Benefits from the Vitamin A found in Beets

• Helps to strengthen the immune system
• Improves the health of skin tissue
• Improves the condition of the mucus membranes
• Fights bacteria and virus found in the respiratory system
• Promotes better vision by benefiting the cells in the eyes
• Increases the number of white blood cells

The Health Benefits from the Vitamin B-6 in Beets

• Helps the body to build neurotransmitters
• Increases the feeling of euphoria
• Decreases the risk of heart disease by lowering the homo-cysteine levels
• Decreases the risk of osteoporosis by lowering homo-cysteine levels
• Decreases the risk of stroke by lowering homo-cysteine levels

This vitamin is also essential in the production of:

1. Serotonin
2. Melatonin
3. Dopamine

Benefits of the Iron in Beets

Beets are high in iron and iron is a crucial element for maintaining a healthy circulatory system in the body. The properties in this mineral aid the blood in transporting the oxygen we need to all of the cells so that all systems continue to work as they should.

Benefits in the Potassium found in Beets

The body needs potassium to help it to regulate and maintain the blood pressure. It also helps to keep all of the muscles working properly and to maintain the activity in our nerves. Other benefits of potassium include:

• Regulation of the heart beat
• Controlling the water balance found in cells
• Reduction of the symptoms of depression
• Stopping muscle cramps from happening after a workout

The health benefits found in Choline which is found in Beets

Choline is needed by our brains to help strengthen our ability to remember things, to help regulate our sleep patterns, and to improve our thinking process. Choline is also beneficial in:

• Emulsifying fats we consume
• Maintaining the health of our mucus membranes
• Improving the mental status of developing fetuses
• Protection against diseases like liver damage, and cancer, Alzheimer’s disease, asthma, and inflammation

Beets also have other nutrients and vitamins in them like copper, and magnesium, and folate, and phosphorus, and tryptophan, and even vitamin c.

Conditions Beets are Frequently Recommended to Help

• Poor circulation
• The feeling of exhaustion
• Bladder conditions
• Anemia
• Menstrual problems
• Slowing the growth of some tumors
• Prevention of some birth defects

To receive the most health benefits from beets add fresh beets to your diet, or include beet juice in your diet.

Useful References

• http://www.whfoods.com/genpage.php?tname=foodspice&dbid=49
• http://www.k-state.edu/media/newsreleases/oct14/beetroot102314.html
• http://www.dailymail.co.uk/health/article-1290434/Drinking-beetroot-juice-dramatically-lowers-risk-heart-disease-strokes.html
• https://www.ncbi.nlm.nih.gov/pubmed/26463240

Recently the inclusion of the micro-organisms known as probiotics to foods and supplements has increased. This is because the studies are showing that these micro-organisms can provide us with many health benefits. The extent to which they can benefit us is dependent on the type of micro-organism contained in the food or supplement, and in the condition of our own body.

Probiotics: What are they?

There is a bacterium that is present in the human body that is considered to be good for us. Probiotics are good bacteria that can be found naturally in a wide variety of things. The ones that are being added to the supplements are comparable with the ones that occur naturally in the human body so they are beneficial in replacing those we lose due to illness, age, medications, and lifestyle changes.

What do the Probiotics do?

When you take a supplement that contains probiotics or you eat something like yogurt that has had them added to it they go directly to your small intestine. Once they are inside the small intestine the conditions are perfect to make them grow and flourish.

They remain in the small intestine multiplying and keeping the levels of good bacteria at a normal level so that when you develop something like a bacterial infection they can stop it from becoming a devastating infection.

Are Probiotics used just for Infections?

Probiotics live and thrive in the small intestine which is a part of your digestive system. They are frequently recommended for use to help people relieve the symptoms of some of the digestive discomforts or problems that people experience. They have been proven to aid in reducing the symptoms of:

• Irritable bowel syndrome
• Diarrhea
• Constipation
• Crohn’s disease
• Colitis and the prevention of colon cancer
• Inflammatory bowel disorder
• Ulcerations in the stomach or intestinal track
• Urinary tract infections and their complications

Benefits of Restoring Your Good Bacteria

Probiotics help us to rebuild the good bacteria we have lost. The biggest reason for the loss of these good bacteria is because we have been taking antibiotics to treat an infection. The antibiotic will effectively kill all the bacteria in the body because it cannot tell the good from the bad. Probiotics can help restore the balance of bacteria that we are supposed to have. The good bacteria then have many health benefits like:

• Helping to lower and maintain cholesterol levels
• Helping to maintain and lower blood pressure
• Fighting off infections
• Preventing bacterial diseases from happening
• Reducing the symptoms of lactose intolerance
• The reduction of inflammation and swelling in the intestines
• Fighting gum disease
• Helping to prevent tooth decay
• The treatment of bacterial skin conditions such as eczema

Currently there are studies being conducted to see what benefit’s the probiotics may have for diabetes patients.

Where do Probiotics Come From?

The best sources of probiotics are yogurts and dairy foods like soft cheeses. A lot of people either have trouble digesting dairy products or they are vegan so they do not consume these products. In those cases the best places to get the beneficial good bacteria is from:

• Fermented cabbage like sauerkraut
• Soy based drinks
• Pickles or other pickled vegetables
• Miso
• Tempeh

Useful References

• https://www.health.harvard.edu/staying-healthy/the-benefits-of-probiotics
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4045285/
• https://www.sciencedirect.com/science/article/pii/S1319016413000819
• https://www.wageningenacademic.com/doi/abs/10.3920/BM2013.0040

Ten to twenty years ago if you mention to someone that you were using coconut oil they would have told you that you needed to stop using it because it was loaded with saturated fat. Today people are telling you that using the oil is beneficial to your health. Sometimes you have a difficult time deciding what to believe and what to ignore.

What did the Studies Reveal?

One way to determine what is fact and what is fiction is to read the scientific studies and weigh their significance. It appears that in the past when the experts were telling you to avoid coconut oil because the saturated fat in it would harm you they were basing their advice on one negative report. The negative study that proved the damaging effects was never named, but, researchers have discovered that the study being quoted was done on hydrogenated oil.

Hydrogenated coconut oil is bad for you because the process they use to hydrogenate the oil makes it bad. The actual tropical oils are not harmful and are now being considered to have some wonderful health benefits.

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Does Coconut Oil have Health Benefits?

In order for you to receive any health benefits from the use of coconut oil you must be using oil that is pure and organic, and not oil that is hydrogenated. The type of oil that benefits you the most is the ones that were processed in one of the following manners:

• The meat is removed from the coconut and put through a quick drying process. Then the oil is extracted from the dried meat by pressing it out.
• The other method that can be used is called wet milling. Wet milling is done by pressing the milk from the meat and then separating the oil from the water in the milk.

Either of these methods will produce an organic and pure coconut oil that will have a shelf life of several years.

What are the Health Benefits of using Coconut Oil?

The studies are showing that coconut oil has many different health benefits to the human body.

1. The heart is greatly benefited by the consumption of this oil because it is the highest vegan source of medium chain triglycerides and the majority of those are provided in lauric acid. Lauric acid is not found in any other vegetable and the content of it in this one is very close to the content found in human milk. So it helps increase our good cholesterol levels.
2. The immune system is benefited because of a precursor to the lauric acid known as monolaurin. Monolaurin is a chemical that has been proven to help fight several diseases because it has a negative effect on the lipid membranes of them. Two of the diseases it seems to have an effect on are some types of cancer and HIV.
3. Since coconut oil has a large concentration of medium chain fatty acids it helps increase your metabolism so that you lose weight easier. This happens because that type of fatty acid is quickly metabolized by the liver and used as an energy source.

Useful References

• https://onlinelibrary.wiley.com/doi/full/10.1038/oby.2004.69
• https://www.ncbi.nlm.nih.gov/pubmed/21669587
• https://www.ncbi.nlm.nih.gov/pubmed/23024690

Are you adding almonds to your shopping basket regularly? If not then you might just be missing out on all the wonderful health benefits of one of nature’s super foods.
Almonds are more than just a tasty snack. A handful of raw almonds, at only 160 calories, can be an important source of nutrients and help give you energy throughout the day.

The best way to eat your almonds? Whilst admittedly very tasty toasted, if it is nutrients you are after then uncooked almonds will you give the full range of all the health benefits there are.

Nutrients in Almonds

Vitamin E

Did you know that almonds might just be the best source of use able Vitamin E around? Only one serving contains 70% of the recommended daily allowance of Vitamin E. Perhaps the most surprising thing about Vitamin E is that its main function in the body is to act as an antioxidant.

Vitamin E is important for

• healthy skin
• healthy circulatory system
• tissue repair in the body

Calcium

There has been a fair amount of conflicting advice surrounding dairy products and calcium. But if you want to boost your calcium levels in the safest way then why not add more almonds to your diet? Almonds contain the most calcium of all the nuts. So if it is healthy bones and teeth you are after, you know which part of the super market you should be heading toward.

Protein

It is a well known fact that vegetarians and vegans need to spend more attention on their protein sources than others. But also for those of you who want to stay heart healthy, replacing the red meat in your diet with nuts could literally be a lifesaver.

That is why keeping a bag of almonds handy to snack on throughout the day may be invaluable. Containing 12% of the protein needed by your body throughout the day, these little naturally occurring ovals of goodness provide a much healthier alternative to that chocolate muffin or sugar coated enemy to your hips that you find in your nearest candy store. You’ll also get long term energy without the crash of a sugar spike.

Other Nutrients in Almonds

1. Magnesium
2. Potassium
3. Zinc
4. Fibre
5. Non-saturated fat
6. phytochemicals

Disease Prevention

Scientists have been researching almonds and their ability to prevent some types of cancer and heart disease. Not only do almonds contain Vitamin E, which is an antioxidant, they can help reduce cholesterol. In addition the phytochemicals in almonds may have an effect against the growth of certain types of tumours.

Other Health Benefits of Almonds

Almonds can help

• aid weight loss
• prevent acne
• prevent skin dryness
• treat dark circles around the eyes

To sum up, almonds have many health benefits as well as being a tasty snack so be sure to add almonds to your shopping basket and experiment with ways you can add them to your food to get all the benefits of this super food.

Useful References

• http://www.almonds.com/consumers/health-and-nutrition
• https://www.ncbi.nlm.nih.gov/pubmed/24084509
• https://www.sciencedirect.com/science/article/pii/S1744388109000772?via%3Dihub

If you are going to eat a vegetarian diet then you want to make certain you do not get in the habit of eating the same thing over and over. You also want to make certain that you get all of the necessary vitamins and nutrients you need in your diet.

5 Ways to Get Variety in a Vegetarian Diet

In order t be a vegetarian you have to put a little more thought into the foods you are going to prepare for dinner. You can look up the vegetarian food pyramid in order to see what things you need to eat in what amounts.

Make Menu Plans

This step is especially important for the new vegetarian because once you have gotten the hang of this diet you will not need to think as hard on it. To begin with you should look online for recipes for your new eating style, and pour through cookbooks for hints and suggestions.

Make yourself grocery lists and menu plans so that you have some idea what to buy when you are at the market and how to prepare it when you get it home.

Shop for Colors

One great way to add some variety in the foods you eat is to shop for different colors. Plan to have a meal that has a certain amount of each color. Not only will your food be delicious it will be beautiful. Some examples of shopping for colors are as follows:

• Purple: buy purple cabbage, purple sweet peppers, purple onions, eggplants, plums, grapes, figs
• Red: tomatoes are red, beets, red apples, raspberries, sweet peppers, watermelon, radish
• Orange: Oranges, sweet potatoes, carrots, apricots, sweet bell peppers, cantaloupe
• Green: green beans; lettuce, cabbage, broccoli, Brussels sprouts, artichokes, okra, celery, green onions, apples
• White: cauliflower, onions, patty pan squash, potatoes, corn
• Blue: blueberries, blackberries
• Yellow: summer squash, yellow melons, corn, pineapple

Shop in Season

Shop at your local farmers market for the fruits and the vegetables that are in season, this will provide you with different types of vegetables every few months and it will also reduce the amount of money you are spending on your diet.

Include Nuts, Pastas, Tofu, and Mushrooms

Do not forget to include nuts as a protein source, and plenty of pasta, and mushrooms, and all whole grains. These are all healthy to eat items that will compliment your vegetarian diet and will give you a larger variety of foods to eat.

Add Milk and Dairy Products

There are vegetarians that include eggs, milk, and milk products in their diet. For those of you that do not include these items there are wonderful soy milk’s, and whey powder that you can add to your diet for extra variety and for flavor.

You have a whole world of wonderful healthy foods open to you and you can experiment and learn all of the different tastes and textures that you like. Even some flowers like the hibiscus, the pansy, and the flower from the broccoli are delicious.

Useful References

• https://www.choosemyplate.gov/tips-vegetarians
• https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/vegetarian-diet/art-20046446