![]() ![]() Eat a wide variety of vegetables! Remember that each different colored vegetable in the plant world represents a different antioxidant.Naturally, a vegetarian diet will be higher in carbohydrates, thus I recommend being intentional about carbohydrate-rich meals (like pasta) try to combine higher carbohydrates with plant-based proteins and lots of vegetables. Work to balance out carbohydrate consumption.I also use pea protein-based protein powders for an additional healthy protein hit. I am a huge fan of tempeh and tofu from time to time. Some great sources of protein for vegetarians are tempeh, quinoa, almonds, brown rice, and pinto beans. Protein can be found in plant-based foods like beans, whole grains, and vegetables. P rotein isn't only sourced from animals. Find sources of plant-based protein that you like. ![]() The addition of sunflower seeds will help to create meals that are “complete protein sources”. Add sunflower seeds to some meals due to their high content of cysteine (an essential amino acid).Supplement with a high-quality DHA supplement (an algae based one is fine).If a vegetarian is consuming dairy products (which may be problematic for some) they will most likely receive some of these nutrients (not iron). In my experience working with vegetarians unless the diet is optimized and intentional in regards to nutrient distribution, there is the risk of being deficient in B12, Iron, DHA, and cysteine and methionine (2 amino acids that are found in abundance in animal products). ARE THERE NUTRIENTS MISSING FROM A VEGETARIAN DIET? Technically eggs are not “animal flesh” so they are in fact vegetarian. Thus, vegetarians may still eat dairy products, eggs, and honey, whereas a vegan diet is a complete elimination of all animal products. Technically the definition of a vegetarian diet is a diet that excludes consumption of animal flesh. WHAT IS THE DIFFERENCE BETWEEN A VEGETARIAN AND A VEGAN DIET? Observational studies have shown that vegetarians have lower blood pressure than the general population and randomized clinical trials have shown that blood pressure is lowered when animal products are replaced with vegetable products (Berkow & Barnard, 2005). Individuals from cultures where diets are predominately plant-based historically have lower blood pressure compared with omnivores living in industrialized societies. One would assume that all vegetarians are “healthy”, but the truth is I have worked with more “french fry and pizza” vegetarians than I care to mention. A vegetarian diet that is mostly vegetables and balanced with the right portion of plant-based protein and healthy fat has been shown to be cardioprotective and may reduce the risk of other chronic diseases. When a vegetarian diet is executed well the benefits are many. You know my love of plants, I only scream it from the mountain top in just about every single post on this blog.
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