3. More Iron for Vegetarians
Research reveals that vegetarians need to consume twice the amount of iron as compared to non-vegetarians in order to ensure you don’t end up with an iron deficiency. There are two basic kinds of iron, one that is derived from animal-based foods, and the other that can be obtained from plants and grains.
The iron obtained from grains and plants is not readily absorbed by the body as compared to animal-based iron, so, vegetarians need to add more iron to their daily diet to meet their daily recommended dosage of this essential mineral.
Plant-based sources of iron include spinach, kale, soy, lentils and beans amongst others. It is highly recommended to focus on whipping up delicious and savory recipes to make you fall in love with veggies, such as a kale and black bean burrito, or a spinach and beans casserole.
4. More & More Smoothies
As a vegetarian, it is highly recommended to pick out smoothies instead of juices as they pack up more fiber, nutrients and minerals. Come to think of it, smoothies are an excellently energizing trick to pack up your body with the goodness of fruits, vegetables, and seeds without spending too much time in the kitchen.
5. Steer Clear of Protein Powder
Even though protein powder is highly popular in nutrition circles, it simply cannot offer the same nutritional value that can only be obtained from natural protein-based foods. Not that there’s a problem with consuming protein powder, but before you pick out supplements, be sure to invest in natural food based sources of the nutrients. You can add protein to your diet through delicious foods like Greek yogurt, cottage cheese, eggs, and peanut and almond butters.
6. Beans & Lentils
Vegetarians are highly recommended to add beans and lentils to their everyday diet, and it is important to experiment with some savory recipes that make you fall in love with lentils.
Beans and lentils are brimming with essential nutrients and minerals, including protein, iron and fiber. One meal of beans will help you feel more energized and satiated for longer hours.