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The Life of a Vegetarian: Getting Protein in Your Diet

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You may have chosen to eat a strictly vegetarian diet for ethical reasons, or perhaps you appreciate the health benefits of going meat-free. Either way, one of the biggest challenges of a vegetarian diet is getting adequate protein in each meal. Malnutrition commonly affects vegetarians who do not eat a nutritionally-balanced diet. Continue reading for some food items help keep adequate protein in your vegetarian diet.

1. Rice and beans make a perfect combination to provide you with a complete, vegetarian protein. Meat protein contains a complete group of different amino acids that supply your body with essential nutrients. Neither rice nor beans contain all of the essential amino acids, but when you combine the two, you get the complete set of amino acids. This creates a nutritionally-complete protein source.

2. Quinoa is known to some people as the super grain, because of the high degree of nutrition it provides. This grain has been used as a diet staple for centuries, and it contains enough amino acids to make up a complete protein. Quinoa contains a high amount of protein compared to other grains, and it has many health benefits in addition to a delicious, slightly crunchy taste.

3. Tofu is a great addition to any vegetarian diet. It is high in complete protein, and comes in several different forms. You can buy plain tofu in soft, medium and firm textures. This makes it ideal for addition to any food item, from sauces and stir fries to “meat” dishes.

4. Tofurkey, seitan and other “meat” products make great protein additions to your vegetarian diet. These gluten-based products taste great, and help you work other types of vegetarian protein into your diet rather than relying strictly upon soy. Over time, some people develop a sensitivity to soy if it comprises a too-large component of their diet.

5. Frozen “meats,” such as vegetarian hot dogs and corn dogs, veggie burgers, “chicken” tenders and other food items make simple, quick ways to add protein to your vegetarian meal plan. These frozen foods are usually made with a soy protein base, and offer many delicious alternatives to help increase your dietary protein.

If you choose to go vegetarian, it is very easy to fall into eating habits that are less than optimal. Cookies, pies, cakes and donuts are too easy to fall back on, and filling up on these items can leave your diet un-balanced and lacking in protein and other important nutrients. It is important to include a wide variety of healthy foods that can provide you with all of the nutrients your body needs. As a vegetarian, you can also supplement your diet with mixed amino acid supplements, although these do not take the place of protein from food sources.

Choosing the vegetarian lifestyle can provide you with glowing health; it can also result in a pasty complexion and an under-nourished body if not done correctly. As you can probably see, there are many options available to get vegetarian protein into your daily meals. Experiment with some of the options above, and see how much energy you have with your new, improved vegetarian diet.

Protein Sources for Vegetarians

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Vegetarians tend to struggle with getting the proper amounts of protein in their daily diet. There are many benefits to a life spent without ingesting meat products, but care must be taken to compensate for the proteins inherently found in meat. It is important to understand that simply eliminating meat from your diet does not guarantee a higher level of good health. Read on for some ideas on how to incorporate protein into your diet in easy, healthy ways.

An easy, accessible and affordable means of getting the protein that your body needs is by consuming healthy combinations of legumes and rice. Getting a proper balance of amino acids and protein through a combination of legumes and rice is easy to do. One of the most touted combinations is red beans and rice which is common in cultures such as the Cajun community of Louisiana. Rice is a complex carbohydrate, and rice protein has many of the essential amino acids that aid in building strong muscles. Combining rice with legumes such as red beans, or even grains such as corn tortillas, creates a balance that enhances overall nutrition levels.

One of the known “super foods” is quinoa, though it is not a common element of Western cooking recipes. However, it can be purchased in natural foods stores, or even in many standard grocery outlets these days. Quinoa has a good balance of amino acids, with a protein value as high as 18 percent, making it one of the most complete protein sources available. It is often prepared similar to rice, and can also be an excellent breakfast dish served with nuts, honey and fresh berries.

Tofu often gets a bad rap due to the consistency, which is unpalatable to many people. However, it is an excellent source of protein. It comes from soybeans, which has pure protein in a high quality. Tofu, instead, comes from the curds of the soybean, and is not quite as concentrated in protein values. It still rates high as a source of protein for those who do not get it from meat sources, though. Tofu can be purchased either fresh in natural food stores, or packaged in grocery stores. Both are considered acceptable for increasing protein intake for vegetarians.

The “burger alternatives” that are increasingly available in the marketplace can be a good way to ease that craving for unhealthy hamburgers. Known as “veggie burgers,” these frozen patties are typically made from soy, tofu and soy nuts which are inherently high in protein. Other versions are made of grains and vegetables, but are considered to be less similar to standard hamburgers in texture and consistency. All veggie burgers have considerably lower amounts of saturated fat than hamburgers made from meat. It is advised to watch out for levels of sodium in these meat alternatives, and look for ones that contain less than 300 mg per patty.

Use these suggestions to ensure that you do not lose valuable nutrition and protein by choosing a vegetarian lifestyle. After all, the goal is an increased level of nutrition and good health, so take care to find the necessary sources of protein to enhance your daily life.

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How to Achieve a Healthier You Through What You Eat

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We all know how important it is to be healthy if we want to have a good quality of life when we age, but doing it is something else entirely. If you want to live a healthy life there are changes that you are going to have to make in your lifestyle. Continue reading this article to learn exactly what you need to do to achieve the healthier you.

One of the biggest mistakes people make is not getting enough vegetables in their diet. Your body needs a variety of nutrients and some of them are only found in high quantities in certain vegetables. It is also important to eat a variety of vegetables. An easy rule to follow is eating vegetables of different colors. The color of a vegetable is telling as to what vitamins the particular vegetable contains. For instance, green vegetables are high in vitamin A and orange vegetables are high in vitamin C.

Even though you know that you should eat breakfast everyday you are not alone if you do not. Eating breakfast has countless health benefits and should be a priority of yours each day. If you live a fast paced life like most Americans there are many fast breakfast options that you can eat in just a few minutes. For instance, you can eat a piece of toast with a piece of fruit and a glass of water. This will give your body the jump start that it needs. If you have more time in the morning it is actually best to make breakfast your biggest meal of the day. Not only will your body be fully charged to tackle your day, but you will also be more likely to maintain a healthy weight, as you will have all day to burn off the calories you took in.

Eating healthy does not mean that you can not indulge in treats from time to time. The key is moderation when it comes to foods high in fat, sugar or calories. If you pay close attention to suggested serving sizes you will notice that you probably eat far more than what is an appropriate serving. If you control your portions you can still enjoy your favorite dessert without worrying that you are harming your health.

Whole fruits are a delicious and important part of a well-balanced diet. Some sources say that there is too much sugar in fruit for it to be healthy, but that simply is not true. The sugars in fruit are natural and when eaten in moderation are important for giving your body energy. Fruit also contains important nutrients that your body needs and will keep your immune system strong.

As you read in the beginning of this article, it is important to take care of your health so that you live a long, quality life. If you eat right now you will help your body to stay in good condition far longer than those who chose not to, so the next obvious step is to put the advice in this article to work for you.

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Eat Healthy at Work Too

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Now that you have decided to eat a healthy diet, you need to plan for all your meals, including your lunch at work. While you are home, it is much easier to stick to a healthy menu, but eating at work is another situation and there are more tempting choices. Use the ideas in this article to help you stay focused on your healthy diet, even at work.

It is very enjoyable to join a group of co-workers for lunch at a nearby fast food restaurant. Even though it is possible to make healthy choices at some of those establishments, it is better to not go there and be tempted. Perhaps a friend you work with would be interested in joining you in your effort to eat healthy lunches. You could even take turns bringing lunch for the both of you, and that would make food preparation easier and also more interesting.

When you pack your lunch for workdays, you can include only healthy foods and save money too. Plan ahead when you shop for groceries and look for items in single serving sizes which can be eaten conveniently at work. If you have access to a microwave at work, you can take and heat up leftovers from healthy meals you have prepared at home.

It is more convenient to include snack-sized items in your lunch rather than a full-sized meal. Packing a large meal to eat away from home is difficult, and it is better to have a lighter meal for lunch while you are at work.

You may want to join your friends and co-workers for lunch at a chain restaurant occasionally. When you do go out for lunch, look for lighter fare such as a salad or a low-calorie wrap sandwich. Some restaurants offer a soup and sandwich combination which can be healthy if the meat is not deep-fried. Do not ever order french fries or any other deep-fried foods as they are very high in fat and unhealthy.

There are times when you might feel hungry in the middle of the afternoon, and that is a good time for a healthy snack. If you carry an assortment with you or store some at your work station, you will not be tempted to visit the vending machine. If you have hot water available at your workplace, a cup of green tea with a little honey is a great way to stave off a hungry feeling until you can get home. Single serving packets are available and carrying a couple with you is a good option.

When you bring your lunch with you to work, you can use any extra time to go for a walk on nice days. You could even take your lunch out with you and find someplace pleasant to enjoy the outdoors while you eat.

Planning ahead is the key to eating healthy during your weekday lunch time. Use the tips included in this article to be successful at maintaining a healthy diet at work.

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Simple Ways to Spice Up Your Life

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When trying to follow a healthy diet, many people tend to eat certain foods that they feel are best for them. They do not realize that it is okay to have variety, since being bored with food can lead you to eating unhealthy things. Read on if you want to know more about how to add variety to your diet while saying healthy.

Many times when people go grocery shopping they buy the same foods each and every time. While there is nothing wrong with that on some level, it is inevitable that anyone eating the same things week after week will become boring. You should try to add new foods to your diet gradually. Every time you go shopping, you should pick up an item that you have never had before.

Eating cereal is something that is routine for people all over the world. There are so many varieties available, but people who are trying to stay healthy tend to buy those that are basic and plain. If you are tired of eating that same boring cereal all of the time, you can add different fruits to it each time. This will make you feel as if you are eating something new when you eat it again.

Making a stir fry is a good way to get your daily recommended servings of vegetables. Many people put the same vegetables in their stir fry repeatedly. There is nothing wrong with eating what you like, but you should try changing it up a bit. Every time you make a stir fry add a new vegetable so that you can broaden your scope.

Making soup is a good way to add some new things to your diet without feeling like you are being overwhelmed. Adding beans to a soup is a great idea. Not only will they add some variety to your soup, but they are an excellent source of protein.

Salt is one of those things that should be avoided as much as possible when you are trying to stay healthy. Once salt is removed from a person’s diet it often makes the foods they eat bland and tasteless. When you remove salt from your diet it can be much easier to handle if you replace it with some herbs and spices. There are many salt-free herbal blends available at the grocery store. It is up to you to find the one that best suits you.

Eating out can be fun, but many times you do not have full control over the ingredients that are in restaurant meals. Cooking and eating at home is the only way to guarantee that you know exactly what is on your plate.

You will be able to boost your level of nutrition if you add new foods to your diet. This article will help you add more spice into your diet. While you do not have to change everything about the things that you eat regularly, you may want to add a few things so that you will not be bored at mealtime.