One of the questions that we often get is: What foods to use instead of meat, poultry, fish, seafood, pork, etc. People want to know how to consume protein on a vegetarian diet without eating animal foods.
Here are a number of easy to follow tips for adopting vegetarianism.
Say yes to proteins, say no to saturated fat and say no to cholesterol
It is worth remembering that the first reason for avoiding meats, is that although they contain high amounts of proteins, these proteins have side effects in humans.
The well-planned vegetarian diet contains the necessary amounts of protein that the body needs. On the other hand, the vegetarian individual excludes cholesterol from food because the human body produces the cholesterol it needs. In addition vegetarianism greatly reduces saturated fats.
With this said, the vegetarian gives a healthy alternative to meat consumption.
Replacing meat with vegetables
So here go six tips…
1. Add potatoes to your meals
Especially when you prepare them boiled or baked, and avoid peeling them, they help you feel that you are eating fiber and therefore they fight hunger.
You can season them with garlic powder, lemon, sauces, species such as pepper, cumin, etc.
In many cases you can substitute chicken fillet, beef or fish for a few potato slices, strips or pieces.
2. Prepare a whole-wheat sandwich
You can use slices of bread, buns, pitas, rolls, etc. as long as they are truly whole-wheat bread. Avoid using industrialized bread that claims to use whole-wheat without doing so.
Whole-wheat breads are harder than white bread, so they help you feel that you are effectively filling your stomach.
3. Add granola to your fruit or salad
Granola is toasted and has ingredients such as oats, wheat, nuts, peanuts, raisins, etc. Because it is toasted and crispy, it helps you feel that you are satisfying your need to chew food.
4. Add cereal grains or legumes to your dishes
Use corn, peas, chickpeas, green beans, rolled oats, brown rice, etc. When you add these ingredients to salads, to your servings of vegetables or to other dishes, you are creating dishes that satisfy hunger.
5. Complement your dish a slice of rustic wheat bread
Whole-wheat bread is relatively hard, so it helps you feel you eat something firm. If you toast it, its hardness increases, improving the feeling that you are filling your stomach.
It is very easy to find bread made with 100% whole-wheat, whole-rye, whole-oats, etc.
6. Prepare toasts with your favorite dish
Use roasted, baked or dehydrated toasts with no added fat. Make sure that are they are not fried.
Again, hardness in toasts helps you feel that you are filling your stomach.
Protein and other nutrients
Visit our website where you will find the nutrients present in foods, such as those listed above, this includes the proteins that they contain.
Look at this protein chart.
Proteins per 100g portion
||Grams of protein
Keep learning about food and decide to change!
Make up your mind. Improve your family’s health. Eat healthily.
We wish you good health.