Vegetarianism represents a positive move toward a cleaner and more compassionate world. Although many people think that it is unhealthy to be a vegetarian; one should know that a well planned vegetarian diet can provide all of the nutrients that one needs to be healthy.

Vegetarian diets are generally high in fibre, low in cholesterol and low in saturated fats, hence they are actually healthier than other foods.

Vegetarian diet is said to reduce the risk of obesity, heart disease, high blood pressure and diabetes as compared to other diets.

Vegetarian nutrition can be received from various cereals, pulses, fruits and vegetables. One can make sure that one gets enough proteins and amino acids by eating a good balanced food containing grains, legumes, nuts and seeds, vegetables and fruits. Zinc is a very essential mineral for proper growth of children. Zinc is also found in whole grains, brown rice, legumes, and spinach. It is also essential to have a diet with foods that are high in calcium to meet daily requirements that are necessary for the development of strong bones.

It is also an important way to prevent the development of osteoporosis in adults. Many vegetables like broccoli, sweet potatoes, great northern and navy beans, and leafy greens contain calcium. For children, soy milk or orange juice that is fortified with extra calcium can help them grow strong and fit. Cereals, bread, rice, and pasta which are fortified with iron should be consumed as most of the vegetarian foods are not a high source of iron.

The quest and curiosity about vegetarian nutrition and health related information is on the rise globally. More and more people are turning vegetarian as they realise that it is a healthier living option. Vegetarian diets give disease protection benefits because of their lower saturated fat, cholesterol, and animal protein content.

Vegetarian nutrition food will include consumption of cereals, pulses, nuts, dry fruits, soya etc. Eating a variety of foods is the key to a healthy vegetarian diet. Vitamin D is not found in the vegan diet but can be made by humans by simple exposure to sunlight. Some of the common vegan foods include oatmeal, stir-fried vegetables, cereal, toast, orange juice, peanut butter on whole wheat bread, frozen fruit desserts, lentil soup, salad bar items like chickpeas and three bean salad, dates, apples, macaroni, fruit smoothies, popcorn, spaghetti, vegetarian baked beans, guacamole, chilli...etc.

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