"Well planned vegetarian meal can be both nutritious and healthy. They have been associated with lower risks of heart disease, type 2 diabetes, obesity, certain types
of cancer and lower blood cholesterol levels" B DA
"A National Cancer Institute study of 500,000 people found that those who ate the most red meat daily were 30 percent more likely to die of any cause during a 10-year period than were those who ate the least amount of red meat. Sausage, luncheon meats and other processed meats also increased the risk. Those who ate mostly poultry or fish had a lower risk of death."
An adult generally needs 2000 calories per day and about 50-75 g protein.
Vegetarian sources of protein:-
Beans, lentils and chickpeas
Soya and Soya products e.g. Soya dairy alternatives, tofu, Soya nuts and Soya mince
Quinoa and hemp
Nuts and nut butters (e.g. peanut butter)
Grains such as wheat (found in cereals, pasta and bread), rice and maize
If you eat them:-
Milk and dairy products (yoghurts and cheese)
Mycoprotein such as Quorn (has added egg)
As well as health benefits, meat free meals once or twice a week can be:
Rich in fibre, vitamins and other nutrients
Less calories-"A large, five-year study published in the Journal of the Academy of Nutrition and Dietetics in 2013 revealed that people who don't eat meat have a lower average BMI than meat-eaters, and that vegans have a significantly lower obesity rate than omnivores (9.4 percent versus 33.3 percent). Plus, a new study presented at The Obesity Society's 2013 meeting found that overweight/obese people following a vegan or vegetarian diet lost more weight than those who consumed meat—even though both groups took in the same number of calories."
Make your skin glow
Make you feel happier
Give you higher energy levels
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For specialised Diet and Nutrition advice seek the advice of a Professional Dietitian and Nutritionist Tabby kabeer