Vegetarian Diet:

6 Main Products

If you feel like you’ve eaten a little more than usual over the last festive days, here are 6 wholesome foods that are essential for creating balanced meatless meals.

* Healthy Oils – Oils offer heart-healthy monounsaturated and polyunsaturated fats. Some, such as canola oil and flaxseed oil, provide omega-3 fats. Also, olive oil contains large amounts of antioxidants.
* Nuts and Seeds – Nuts and seeds provide protein and healthy unsaturated fats; walnuts provide omega-3 fats. Nuts and seeds also offer fibre and important nutrients, such as vitamin E, iron and zinc.
* Legumes –  beans, lentils and dried peas are the best sources of plant-based protein. Foods made from them (like tofu, falafel and hummus) are also good sources. Legumes also provide fibre, vitamins and minerals, including iron and zinc.
* Eggs and Dairy – Both excellent sources of high quality protein. Dairy products, such as milk and yogurt, provide calcium and vitamin D.
* Whole Grains – Whole grains should have a starring role in any vegetarian diet. They are excellent sources of B vitamins, vitamin E, selenium, zinc, copper, magnesium and iron. Make sure you add oats, whole-wheat pastas and breads, brown rice, quinoa and bulgur to your diet.
*Fruits and Vegetables – Fruits and vegetables, with their abundance of fibre, vitamins, minerals, antioxidants and phytochemicals should form the base of any vegetarian diet.