How to stay healthy on a vegetarian diet

We live in a nation that mostly consists of vegetarians. Eating a offset diet when we are a vegetarian requires a small additional courtesy only to make adult for a critical nutrients that come from non-vegetarian dishes like fish, egg and meat. However, with good formulation and an bargain of what creates adult a offset vegetarian diet, we can get all a nourishment that a physique needs reduction a meat. Nutritionist Neha Chandna shares a few diet tips for vegetarians. 

How to get your protein intake

If we are a vegetarian and eat your share of meatless meals, here is how can make adult for a compulsory proteins. You can mix cereals and pulses with any other. For example, we can element rice with dal (lentil) or idli with sambhar. This will finish a amino poison form and get your physique a compulsory nutrition. Also embody sprouts, whole pulses, yoghurt, milk, paneer and quinoa to accommodate your protein needs.

How to boost iron intake

Vegetarian dishes are good sources of iron though their fullness rate in a physique differs. What one can do is supplement lemon to iron-rich dishes to boost their uptake in a body. Consuming poha (flattened rice) with a lurch of lemon or beet extract with a ladle of lemon extract is a good approach of incorporating iron in a body. Garden cress seeds or halim seeds are also a good source of iron that can be eaten with milk, salads or juices.

How to get calcium

Dairy products like butter, milk, yoghurt and cheese are a best sources of calcium in diet. Vegetarians can also get calcium from plant-based sources like broccoli and beans. Plant-based calcium sources contain vitamins C and K and a minerals potassium and magnesium that are critical for bone health.

Diet Dos and Don’ts for vegetarians

• Drink copiousness of liquids like water, immature tea, buttermilk, coconut H2O and unfeeling extract to accommodate a vegetable and vitamin requirements.


• Include all food groups like fruits, salads, pulses, milk, nuts, vegetables and cereals to revoke a chances of nutritive deficiencies.


• Have 2 servings of divert or yoghurt daily.


• Consume a apportionment of lentils (dal) and pulses each day.


• Make certain to have 1 portion of nuts daily.


• Also make it a idea to eat during slightest one square of tender fruit or a handful of tender vegetables each day.


• Avoid boiled and junk dishes like kachoris and samosas.


• Do not splash tea or coffee in excess. Limit your intake to 2 cups a day.

Healthy vegetarian diet draft by Nutritionist Neha Chandna

Breakfast: Poha with Moong/Vegetable idli + Sambhar/Oats upma

Mid morning: Fruit + Nuts

Lunch: Salad + Roti + Veggies + Dal + Yogurt/Chaas

Evening: Sprouts/Chana kurmura

Dinner: Soups + Veggies + Roti 

Studies endorse that a diet full of uninformed fruits and vegetables and grains is your best gamble for vital a longer, healthier and some-more beguiling life. These commentary are corroborated adult by the China Health Project.

Image source: Getty Images

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How to stay healthy on a vegetarian diet