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10 Popular Foods for Healthy Vegetarian Diet

A vegetarian diet provides you a wide range of healthy and nutritious foods. The mainly vegetarian diet focuses on plants for food. Once you start a vegetarian diet, beans, soy and every single vegetable in the entire world become your best friends.

For getting a good health, it’s not important to eat meat. A person who does not choose to eat meat can enjoy a better health because they can eat plant-based foods.

A vegetarian diet helps to reduce the risk of heart diseases, hypertension, type 2 diabetes, some types of cancers. It also helps in losing weight and making you more active.

Here we have identified the “10 popular foods for a healthy vegetarian diet”

  • Leafy Greens

    Leafy green vegetables
    Image Courtesy: The Academy of Culinary Nutrition

    Leafy greens are an important part of a healthy vegetarian diet. Leafy greens are low in calories but high in vitamins, minerals, and fibers. Adding leafy greens in your daily diet can offer numerous health benefits like reducing the risk of heart disease, blood pressure, obesity and mental decline. Leafy greens are the best source of cancer-fighting antioxidants.

    Here is a list of Leafy Greens: Kale, Microgreens, Broccoli, Collard Greens, Spinach, Beet Greens, Cabbage, Swiss Chard, Bok Choy.

  • Dried Fruits

    Dried Fruits
    Photo Courtesy: Diet Detective

    Dried fruits offer some advantages over fresh fruits. Dried fruits have a longer shelf life and portability. Some dried fruits contain sugars added in processing which increase its calorie content. The Combination of dried fruits and mixed nuts are the perfect source of protein and iron that you can easily take anywhere.

     Here is a list of Dried Fruits: Raisin, Apple, Kiwi, Plum, Apricot, Cranberry, Prune, Banana.

  • Seaweeds

    Seaweed
    Photo Courtesy: Women Fitness

    Seaweed or sea vegetables are forms of algae that grow in the sea. They are a food source for ocean life. Seaweed is mostly eaten in Asian countries like Japan, China, and Korea. Many seaweeds like dulse, kelp, nori, spirulina, and agar are the best source of healthy nutrients. Seaweed can be used in many dishes like sushi rolls, soups, salads, and stews.

  • Nuts

    Nuts
    Photo Courtesy: Mashed

    Many studies have shown that nuts have many health benefits. Eating Nuts can reduce the risk factor for heart diseases, diabetes and lower the risk of cancer. There are a variety of different nuts like walnuts, peanuts, almonds, cashews, pecans, macadamias and Brazil nuts that have great health benefits. One must include these nuts in a healthy vegetarian diet.

    Here is a list of Nuts: Almonds, Peanuts, Pistachios, Cashew, walnuts, Macadamia Nuts, Brazil Nuts, Hazelnuts.

  • Beans
    Beans
    Photo Courtesy: Dr. David Williams

    beans are the powerhouses of protein, B Vitamins, fiber, potassium, iron and they are also low in fats. You should include beans in your daily diet plan. A cup of beans gives you enough protein and iron that you need in a whole day. Beans help to lower your cholesterol level.

    Here is a list of beans: chickpeaskidney beans, soybeans, peas, black beans, pinto beans, navy beans.

  • Tofu

    Tofu
    Photo Courtesy: ejorconsalud.comm

    Tofu is an important source of protein for many vegetarians and vegans. It is a very tasty food. It can be used in many different ways in cooking. It looks like a sponge. That’s why it’s capable of soaking up different types of flavors. It’s also a good source of zinc, iron and it also contains some kind of Omega-3 acids. It helps to enhance hair and skin, boost energy and maintain a healthy weight.       

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Low Fat Diet For Good Health

If you want to lose weight, then a diet low in fat can help you in maintaining healthy weight. If you maintain healthy weight, it will reduce the risk of diabetes, stroke, heart disease and many kinds of cancers. Low fat diet is also useful in other conditions like gallstones.

Photo Courtesy: Prothom Alo

If you want to achieve these goals, the low fat diet should be balanced and include a good amount of minerals and vitamins.

There are innumerable number of low fat foods. Normally, a diet low in fat contains foods like:-

If you want to take a low fat diet, you should take diet that helps in reducing fat. One should avoid eggs, cheese and butter. Other foods that contain high quantities of fat include sauces, salad dressings, pastry and sponge.

The number of calories per gram are higher in fat when compared to carbohydrates/proteins. That is why, if you reduce fat, you can reduce calorie intake as a whole.

Foods like whole grained brown bread are more recommended as they turn into blood sugar more slowly when compared to non-whole grain(for eg. White bread). The extra nutrients and fibre that are present in whole grained bread are healthier than the white bread.

Photo Courtesy: NDTV Food

A good amount of fruits and vegetables should be included in your daily diet. We should also keep it in our mind that some amount of fat is important for our body. It helps in building membranes that prepare our body cells. Fat also keeps our skin and hair healthy.

People with diabetes sometimes criticise a low fat diet because they have to rely on carbohydrate as a source of energy. This results in increased glucose levels.

Photo Courtesy: Crunch Fitness

Fats have been classified into good fats and bad fats. These are also known as saturated fats and unsaturated fats. Good fats are present in avocados, oily fish, nuts etc. These fats are very beneficial for us.

Bad fats are found in dairy products and meat. These are also called saturated fats. There is a debate whether saturated fats should be labelled as bad. Hydrogenated fats also come under the category of Bad fats. These fats are used to increase shelf life, taste and consistency of processed food. Trans fats have also been found to be bad for the body.