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    You are here: Home > Pharmacy News | Health Articles/Tips > General > March 18, 2019

      Want to become a vegetarian? Here is how to start.

      Have you been pondering about turning vegetarian? You might want to try it out on an experimental basis for a while or go the whole hog. However, what you need to keep in mind is to make sure your diet is balanced. Here’s how you can start.

      Tweak recipes

      Start with your favorite non-veg recipes and tweak them with vegetarian ingredients. This will help you in the process of settling into it. For instance, you can substitute beef in your lasagna with tofu.

      Go for soy

      Soy can substitute meat very well in many dishes. Think meatless hot dogs, nuggets, and breakfast sausages and you’ll find they are made from soy. Since this is a rich source of protein, you can rest assured that you don’t lose out on it.

      Pile on the zinc

      Though there are many vegetarian sources of zinc, the body does not absorb them as well as zinc from meat. Therefore, increase the quantity of zinc-rich foods that you consume. Good sources include milk, cheese, whole-grain breads, nuts, soy foods, and legumes like chickpeas. 

      Eat iron-rich foods

      Since red meat will be out of your diet, it’s important to replace this with iron-rich foods. Iron from plant-based foods are not as easily absorbed as iron from meat. Therefore, make sure you consume them along with foods that have Vitamin C.  Leafy green vegetables, beans, tofu, and fortified cereals or grains are rich sources of iron.

      Get proteins and Omega-3

      When you are cutting down meat, make sure that you do not lose out on protein. Include a variety of nuts, seeds, legumes, and grains in your diet, so that you get adequate quantities of protein.  Fish is rich in Omega-3 fatty acids, if you are turning vegetarian, make sure you get your Omega-3 from pumpkin seeds, flaxseeds, walnuts, and canola oil.

       

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