Low Calorie and Vegetarian foods

If you're looking for information on low calorie and vegetarian foods, you've undoubtedly scoured the net to no avail. While there's a wealth of information on the subject of low carb diets, specific information on vegetarian diet and low calorie recipes, pale in comparison. Well, you need not worry because my aim is to provide you with a good source of information to help you on your way.

A mainly vegetarian diet is increasingly being seen as one of the most healthy eating diets in the world. Many research studies have attested to this, highlighting its low fat, high bran and fibre content. Yet, just like meat eaters, vegetarians too, have their focus on maintaining healthy weight. The absence of meat in a low calorie and vegetarian diet can lead to an increase in the amounts of carbohydrate intake. This can present weight gain issues for some women on low calorie and vegetarian diets, just as much as anyone else. Knowing which carbohydrates to avoid, and which are good, filling and healthy for you, must be your starting point. An excellent choice of a healthy low calorie and vegetarian diet to consider, is the Mediterranean diet.

For those of you seeking a low calorie and vegetarian diet, primarily for serious health issues such as for heart health, the Mediterranean diet has been proven to be a healthy eating diet for decreasing incidence of heart disease and other chronic health conditions.

Do consult your doctor or nutritionist on this or on other alternatives such as the Ornish Diet. The Raw Food Diet is perhaps the ultimate in vegetarian and vegan diet, being low in fat and might be an especially healthful eating alternative for people who are diabetic. However, as with any diet for health, you must consult your doctor or nutritionist.

low calorie and vegetarian Choices

There is a huge range of low calorie vegetarian recipes for dishes you can make. Click here for the first of many I plan to list. Apart from thoroughly enjoying vegetarian foods, you will find that it has all kinds of advantages. A well balanced low calorie and vegetarian diet is nutritious, very good for your health, low in fats, high in bulk and fibre. Many of the healthiest countries in the world live on vegetarian diets so you can feel secure in the knowledge that you're giving your body optimum chance of retaining good health.

A typical vegetarian diet should reflect most of the dietary recommendations for healthy eating, being low in saturated fat and high in fibre, complex carbohydrates, and fresh fruit and vegetables.

Vegetarianism is certainly a healthy option but only if your vegetarian diet plan is balanced. This means eating a variety of foods including grains, fruit and vegetables, beans, pulses, nuts and seeds, a small amount of fat, with or without dairy products. All of these requirements are consistent with the Mediterranean diet being an ideal healthy eating option for your low calorie and vegetarian preference.

Benefits of a low calorie and vegetarian diet

Among the many health benefits of a mainly Vegetarian diet, you will find that vegetarian foods are significantly cheaper and quicker to prepare. You can eat exceptionally well and perhaps even better than your meat eating counterparts.

There is the added advantage of being able to freeze many pre-cooked fruit and vegetable dishes from the abundant supplies in summer and at other seasonal times when produce is readily available. You'll find that many of the low calorie vegetarian recipes which I will be adding to this section, will freeze exceptionally well.

Just remember, buy when the going is good and there is plentiful supply. If you're planning on making a vegetable casserole for example, simply make double the amount you would normally make and then freeze the rest. If you're single, try freezing individual containers for when you need them. If you develop this practice, before long you'll find you have an excellent collection of gourmet vegetarian meals to tuck into, especially on those cold autumn nights when you come home from work.

The important role of carbohydrates

Having a healthy awareness of the role of carbohydrates in your diet, is crucial to your overall health and maintaining a healthy lifestyle diet. Knowing the facts will help you make informed choices about how you eat, what you eat and how much you eat.

Carbohydrates are classified as belonging to two categories: simple carbohydrates and complex carbohydrates. Sweetners and sugars belong in the 'simple' group - (which are the not so friendly carbs). Example of other foods in this group include white bread, cakes, soft drinks, pastries, white rice, white flour etc., Because these foods are easily digestable, you can eat large amounts without feeling satisfied. The reason being that they are refined foods, having been stripped of their bran and fibre content - (which is what would usually fill you up). The downside to consuming these 'simple' carbohydrates as part of your diet is that your body will easily convert them into fat, which you will most likely store.

Complex carbohydrates such as whole grain flour, brown rice, grains, legumes (beans and peas), fruit and vegetables have a very high fibre content and are considerably healthy. They are also low in fat and provide a good source of vitamins and minerals. Incorporating these foods into your low calorie and vegetarian diet will be more filling because they take far longer to digest. This means you will feel satisfied eating less and will remain fuller for longer.

There really is no mystery to a Mediterranian-style low calorie and vegetarian diet. On a whole, the vegetarian diet is considered to be among the healthiest diets in the world. So you see, you're already there. By simply rethinking your approach to the quantity and quality of your carbohydrate intake, you can enjoy a healthy low calorie and vegetarian diet lifestyle.

Just be sure that you seek to establish a healthy eating balance that is right for you. If you want further information on low carb, see: carb diet low

low calorie and vegetarian foods

The variety and tastiness of a low calorie and vegegarian diet, which is based on pulses, vegetables, salads and fruit, make your weightloss diet plan a very pleasant one. On top of that, you don't even have to worry about deprivation like some other diets.

A well balanced low calorie and vegetarian diet will consist of the following foods:

Vegetables: For those of you who have a weightloss goal, low calorie and vegetarian meals can be an easy way of keeping you in shape. In particular vegetables high in Vitamin A (beta-carotene) and Vitamin C. Other good vegetable choices include, sweet potatoes, potatoes, parsnips, avocado and much more.

Non-starchy Vegetables include: Beets, turnips, carrots, parsnips, summer squash, cabbage, cauliflower, brussels sprouts, green corn, green peas, string beans, asparagus, onions, egg plant, salsify, okra, kohlrabi, endive, lettuce, tomatoes, cucumbers, celery, chard, spinach, brocolli, brussel sprouts, leafy green vegetables, leeks kale, dandelion etc.,.

Provided you keep your meals properly balanced, you can eat most non-starchy vegetables in quantity, without any risk to your health.

Protein: not eating meat means you'll need to get your source of protein from elsewhere. Apart from cheese and eggs, Legumes (beans and peas) are considered the main replacement for animal proteins. Other choices will include soy and soy products - calcium-fortified soy milk and yoghurt, low fat cheese, tofu, chickpeas, peas, lentils, etc.

Cereals,Pulses and Grains: this food group include whole grain bread, wheatgerm, whole wheat cereals, pasta, brown rice, maize/corn, couscous, wheatgerm, whole wheat cereals, pasta, couscous, bulgar, noodles.

Fruit: all types of fruit and in particular those high in Vitamin C, such as citrus fruit, blackberries, strawberries, raspberries, blackcurrants, kiwi fruit, peaches, mango, cantaloupe melon, pears, persimmons, lychee, star fruit, plums, peaches, grapes, nectarines, melons, cherries, pomegranates, quinces, pineapples, ugli fruit, apricots, fresh whole figs, mangos, papaya, etc., Dried fruits such as dried peaches and apricots are also a healthy choice and are an especially good source of iron.

Nuts and Seeds: are rich in omega 3 essential fatty acids as well as vitamin E. Healthy choices include unsalted - peanuts, walnuts, cashews, brazil nuts, almonds. Also opt for pumpkin seeds and sunflower seeds.

Healthy oils include olive oil, soybean, canola, grapeseed, sesame seed oil.

Suppliments: do bear in mind that if you do not eat eggs or cheese, you'll need to seek advice on supplimenting your diet with Vitamin B12, which you will not derive from fruit or vegetable foods.

Self Help

You can obtain further information on the Mediterranean diet here, or alternatively, visit: Here

You might want to consult the following sites, which provide a useful source of information and guidance:

http://www.vegetarian-diet.info/vegetarian-food-pyramid.htm http://www.veggieboards.com/boards/showthread.php?t=6819

"It is not the great temptations that ruin us; it is the little ones". (John W De Forest)

The information on this site is purely of educational value and is not intended to replace your seeking medical advice. You must consult your doctor over all your health concerns.

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