Vegetarians are people who do not eat meat, including chicken, beef, fish, or pork, and some vegetarians, or Vegans, will not even eat eggs. If you are interested in cutting meat out of your diet, you can still maintain good health. To keep a diet balanced diet after eliminating meat, you will need to pay extra attention to what you eat.
Step 1: Carbohydrates are important for providing vitamins and energy to the muscles and brain. Eat grain products, especially those that contain whole grains.
Step 2: Protein stimulates muscle growth. The meat eliminated from the diet must be replaced with vegetarian foods high in protein. These include beans, peas, lentils, soy foods,mushrooms, peanut butter, and nuts. For vegetarians who eat dairy products, have some cheese, yogurt, and milk.
Step 3: The body needs fat to stay healthy. The substance helps the system absorb vitamins and provides essential fatty acids. Eat avocados, oils, and nuts because these are sources of fat.
Step 4: Zinc is important for the immune system and growth. It is found in dairy products, legumes, soy foods, whole grains, and fortified breakfast cereals.
Step 5: Iron is important to the blood. Beans, soy foods, sees, dark green leafy vegetables, and fortified breakfast cereals contain iron. The body needs vitamin C to absorb iron, so eat tomatoes and citrus fruits.
Step 6: Calcium is essential for strong bones later in the lifetime. It is found in dairy products like cheese, yogurt, and milk. Some foods have calcium added to them and are referred to as calcium-fortified. These include some cereals, cereal bars, soy products, and orange juices. Vitamin D is also important for strong bones. If it is not obtained through the sun or the diet, it should be obtained from a supplement.
Step 7: Vitamin B12 can only be found in animal products. Vegetarians should consume foods fortified with B12 like cereals, soy milk, and yeast flakes.