Tips for Vegetarianism to complete your nutrition
The vegetarian way of eating can be a very healthy style of eating. The rules still apply with healthy eating, although you should add variety, balance, and moderation.
A vegetarian is someone who avoids all types of meat, whether it is hamburgers, hotdogs, chicken, or even fish. Vegetarians are also sometimes classified by the type of food they are or aren't willing to eat. For example, Lacto-ovo vegetarians will avoid animal flesh yet they will eat eggs and most dairy products. A Vegan on the other hand, will avoid all food that has any trace of animal origin.
Vegetarians eat a plant based diet that does not include meat and poultry. Different types of vegetarians differ in terms of what foods are restricted. Lacto-ovo vegetarians consume egg and dairy products, both of which are complete protein sources. A Lacto vegetarians does not consume eggs, but does consume eggs, but does consume dairy products. Vegans, do not consume any foods that are from or contain an animal sources. On the other hand, Pescatarians is a vegans but consume seafood.
Proteins for vegetarians
Because they don't eat meet, vegetarians will often wonder how they'll get enough protein. Although you may not realize it, the average American actually consumes more protein than they actually need. For the lacto-ovo vegetarian, dairy products are an excellent source of protein. Vegans on the other hand, get their protein from nuts, seeds, and soy products.
Along the lines of beans, there are several to choose from, including green or red lentils, peanuts, split peas, pinto, soy, kidney, and many more. Some of them you are already familiar, such as kidney beans in chili, refried beans in Mexican dishes, red beans and rice, and pinto beans. Although some beans taste good as they are, others are available with different flavors to help enhance their taste. Nuts are high in protein, although they deliver a lot more fat than beans, which means you should enjoy them in moderation. By having one cup of cooked beans, you'll get the same amount of protein as eating two ounces of meat!
Vegan athletes can consume a diet containing adequate amounts of high quality proteins. Legumes, dried beans, peas, nuts, soy, and meat alternatives provide ample protein, although only soy provides all of the essential amino acids. Vegans must consume a variety of complementary protein-rich plant foods. Plant proteins are not as readily digested as animal proteins, thus vegans and vegetarians should consume about 10% more grams of protein than the recommendations.
Protein RDA for general population 0.8g/ kg of body weight /day
Protein RDA for endurance athletes 1.2 to 1.4g/ kg of body weight /day
Protein RDA for strength athletes 1.6 to 1.7g / kg of body weight / day
Consume enough calories
Consider creatine supplementation
Prevent iron-deficiency anemia
Get enough Zinc for your immune function
Eat fortified foods to optimize vitamin B12, riboflavin, vitamin D, and calcium intake