A Meatless Diet Has Many Benefits, Including:
– Lower blood pressure
– Lower cholesterol
– Reduced intake of saturated fats
– Reduced risk of heart disease, type 2 diabetes and certain cancers
It doesn’t matter if you have been a vegetarian all your life or just want to try something new for a few days, it is vital to get the right diet. It can be hard to get all the nutrients from animal products into your body. However, with a plan of action it is possible.
What Nutrients are I Missing from Not Eating Meat?
As with a non-vegetarian, a vegetarian diet should contain a variety of fruits, vegetables and healthy fats. These are some of the nutrients that you will need to replace:
It is an important nutrient that can be used in almost all parts of the body. It keeps skin, bones and muscles healthy. Because meat contains a lot of protein, it’s important to include various protein-rich plant foods like seeds, legumes and tofu. How vegetarian your diet is, can impact how much protein you eat with eggs or dairy.
Red blood cells are cells that carry oxygen throughout the body and iron plays a key role in their production. The daily requirement for iron is 8.7 mg for males and 14.8 mg for women. Pulses, dried fruits, leafy greens and wholemeal bread are the best sources.
It helps to build strong bones and prevent osteoporosis, which is a condition that weakens bones and can lead to breaks. It is especially important to include calcium in older people’s diets. Dairy is the best source for calcium. However, if dairy is not an option, soybeans, almonds, and dark leafy vegetables are great alternatives.
Vitamin D is important for bone health and aids in calcium absorption. Your body can produce vitamin D by getting 10 minutes of sun exposure every day.
It helps to prevent anemia and red blood cell production. It’s only naturally found in animal products. If you do eat eggs or dairy products, this will help you absorb the vitamin. Soy milk, fortified yeast extracts like Marmite or fortified breakfast cereals can be used as an alternative to animal products.
Omega-3 Fatty Acids:
Omega-3 fatty acids are primarily found in oily fish. They can help maintain a healthy heart, reduce the risk of developing heart disease, and improve brain function. Flaxseed meal, oil, and rapeseed are all good options.
The Vegetarian Buffet Catering team takes great pride in creating delicious vegetarian dishes that are inspired by cuisines from all over the world. Our chefs create delicious, healthy meals using fresh ingredients from all over the region, including Cantonese dishes and Peranakan favorites.