7 tips for a healthy and balanced vegetarian diet

Any type of diet chosen for health, ethical, religious or environmental reasons does not determine a person’s weight in absolute terms. Choosing to follow a vegetarian diet, for example, does not mean eating “light” and therefore being “safe” from the spectrum of weight gain!

Let’s see together how you can gain weight even by following a diet without meat and fish.

It’s not just a question of meat or fish

A classic vegetarian diet (lacto-ovo vegetarian) is a food style in which cereals, fruit, vegetables, legumes, eggs, milk and milk derivatives are eaten. A diet rich in vitamins, mineral salts, carbohydrates, fibres, proteins and good fats (from extra virgin olive oil, linseed oil, nuts and seeds). It is a food style which, if followed correctly, is absolutely healthy.

But what if it actually becomes a diet where I simply cut out meat and fish?

It happens that I risk abounding with eggs and cheeses to satiate hunger, especially if I forget legumes.

A possible mistake is to abound with condiments or sauces to enrich the vegetables … (after all, I only eat vegetables!!!) by introducing excess calories and fat!

Question of labels

Over-the-counter products that mimic the products consumed by “omnivores” are certainly convenient, quick to prepare, but sometimes have a rather long list of ingredients in which substances such as colourings, flavor enhancers and additives are present.

Being products suitable for consumption for vegetarians and vegans, they also have a protein component of vegetable origin such as wheat or legume flour. But the fibers? Sometimes they are added, sometimes not… so what are we actually eating? Reading labels is a good habit, it makes us aware and able to choose the best for our health.

Beware of refined carbohydrates

Rediscover whole grain cereals: barley, spelled, buckwheat, brown rice, oats. Surely the cooking takes longer, but the richness of nutrients and the impact they have on the sense of satiety and blood sugar are different from those you have eating pasta, bread, pizza and sweets!

… if you then associate them with legumes you will have brought to the table an elixir of health, taste and nutritional quality!

7 tips for a healthy and balanced vegetarian diet

  1. Eat whole grains together with legumesbut without exaggerating with the quantities!
  2. Don’t overdo the seasonings
  3. Eat eggs and cheeses in the right portionsand with the right weekly frequencies
  4. Do not exceed with seeds and nuts: they are excellent sources of minerals and good fats, but also very caloric! 20g a day is already a good portion as a hunger breaker or to enrich your dishes with taste and nutrients!
  5. Watch out for extra treats! Vegetarian diet is not synonymous with healthier or less calories!
  6. Move more: an active lifestyle is necessary and important to keep your weight under control, a good state of health and an optimal psychobiological state!
  7. Remember to always stay well hydrated!