How to stay healthy on a vegetarian diet

How to stay healthy on a vegetarian diet

By Neha Ranglani  on: 20 December 2014
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We live in a country that largely consists of vegetarians. Eating a balanced diet when you are a vegetarian requires a little extra attention just to make up for the important nutrients that come from non-vegetarian foods like fish, egg and meat. However, with good planning and an understanding of what makes up a balanced vegetarian diet, we can get all the nutrition that our body needs minus the meat. Nutritionist Neha Chandna shares a few diet tips for vegetarians. 

How to get your protein intake

If you are a vegetarian and eat your share of meatless meals, here is how can make up for the necessary proteins. You can combine cereals and pulses with each other. For example, you can complement rice with dal (lentil) or idli with sambhar. This will complete the amino acid profile and get your body the required nutrition. Also include sprouts, whole pulses, yoghurt, milk, paneer and quinoa to meet your protein needs.

How to increase iron intake

Vegetarian foods are good sources of iron but their absorption rate in the body differs. What one can do is add lemon to iron-rich foods to increase their uptake in the body. Consuming poha (flattened rice) with a dash of lemon or beet juice with a spoon of lemon juice is a good way of incorporating iron in the body. Garden cress seeds or halim seeds are also a great source of iron which can be eaten with milk, salads or juices.

How to get calcium

Dairy products like butter, milk, yoghurt and cheese are the 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 the minerals potassium and magnesium which are important for bone health.


Dos and Don’ts for vegetarians

  • Drink plenty of liquids like water, green tea, buttermilk, coconut water and vegetable juice to meet the mineral and vitamin requirements.
  • Include all food groups like fruits, salads, pulses, milk, nuts, vegetables and cereals to reduce the chances of nutritional deficiencies.
  • Have 2 servings of milk or yoghurt daily.
  • Consume a portion of lentils (dal) and pulses every day.
  • Make sure to have 1 serving of nuts daily.
  • Also make it a goal to eat at least one piece of raw fruit or a handful of raw vegetables every day.
  • Avoid fried and junk foods like kachoris and samosas.
  • Do not drink tea or coffee in excess. Limit your intake to 2 cups a day.

Healthy vegetarian diet chart 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 confirm that a diet full of fresh fruits and vegetables and grains is your best bet for living a longer, healthier and more enjoyable life. These findings are backed up by the China Health Project.

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Best Dietician in Mumbai, India 

Dietitian Neha Chandna (Ranglani) has 8 years of experience in the field. Food and Health is the matter of interest for most of the people today and realizing the need to create awareness and spread the right information to the society, Neha decided to extensively educate herself in the field of nutrition. As a known fact that diet and exercise go hand in hand, She went a step ahead to certify herself as a REEBOK Aerobic instructor. One of the Most Famous & Online Nutritionists Dietitians in Mumbai (Khar west).Neha Chandna, a dietitian in Mumbai, is a university topper in Dietetics from S.V.T. She has worked as a nutritionist for reputed gyms and fitness trainers and as a consultant with doctors and physiotherapists. She deals with sportsmen, individuals who are obese or victims of lifestyle issues- to name a few- diabetes, thyroid, osteoporosis, PCOS etc. and active/exercising sector of society. She educates and conducts seminar/workshops for corporates like banks (HDFC & Standard Chartered Bank), BPOs and MNCs on the Right ways of eating and living. She also takes workshops on Nutrition in Pregnancy and Lactation. Neha Chandna also writes articles for magazines and newspapers like New Woman, Beauty and salon, Hello Mumbai, the afternoon etc. She has also done a couple of interviews for TV9 channel. She is an online consultant for a health social networking website Dietician Neha Chandna is one of the Best Dietician / nutritionist in Khar west , Mumbai.Neha Chandna is a Famous Nutritionist in Khar west & a famous nutritionist in Mumbai for weight loss diet chart and for other diet plan services. Popular dietcian in Mumbai. Consult her for best online Diet charts in Mumbai. 
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