Similar Pages

Weight Loss Diet Tips for Vegetarians A Vegetarian Diet is not necessarily healthy or less-fattening It's true that no one NEEDS to eat meat. But a no-meat diet isn't necessarily healthy or good for weight loss. So, for best results, please follow these tips: 1. Avoid junk food Candy, fries, cheesy pizzas make vegetarians fat, too! Many instant/ pre-cooked 'vegetarian' meals are high in fat 2. Don't fry with fat If you must fry with fat, use a fat-spray. Otherwise, fry with soy sauce, lemon juice, water, fruit juice, chili sauce. 3. Make sure your daily diet includes a wide variety of foods Why? Because no single plant food is as nutritious as meat. So if you don't eat meat, you must find a variety of plant alternatives to provide the same healthy level of nutrition. Nutrients you may be lacking Nutrients normally found in animal products that are not always found in a vegetarian diet include: iron, calcium, vitamin D, vitamin B12, zinc and protein. Here are some vegetarian foods that contain these nutrients: Iron Cashews, tomato juice, rice, tofu, lentils, and garbanzo beans (chick peas). Calcium Dairy products, fortified soymilk, fortified orange juice, tofu, kale, and broccoli. Vitamin D Fortified milk and soymilk, and fortified cereals (or a small amount of sunlight). Vitamin B12 Eggs, dairy products, and fortified soymilk, cereals, tempeh, and miso. Tempeh and miso are foods made from soybeans. They are low in calories and fat and high in protein. Zinc Whole grains (especially the germ and bran of the grain), eggs, dairy products, nuts, tofu, leafy vegetables (lettuce, spinach, cabbage), and root vegetables (onions, potatoes, carrots, celery, radishes). Protein Vegetarians must eat a variety of plant foods over the course of a day to get enough protein. Plant foods that have the most protein are lentils, tofu, nuts, seeds, tempeh, miso, and peas. 4. Get to know your local health-food store If you are not familiar with some of the above foods, get advice! For example, visit your local health-food store and ask them for advice on cooking and storage. Most stores are extremely helpful and offer all sorts of help. 5. Teach yourself about nutrition Vegetarian eating is becoming much more common. Libraries and bookshops are full of leaflets and books about healthy eating for non-meat eaters. Take advantage! 6. Vitamin & Mineral Supplements A balanced vegetarian diet contains all the nutrition you need. However, if (for any reason) your diet is not balanced, or if you feel tired or under the weather, I suggest you ask your doctor whether supplements are appropriate for you. But don't use them as an excuse to be lazy about your eating! Diet tips for Diabetics As a diabetic, you need to pay constant attention to your eating habits and your sugar levels. You should also keep in regular contact with your doctor or medical supervisor, in case your condition changes. In addition, you may find it useful to follow the following guidelines. 1. In general, the best type of diet to follow is a low-fat diet 2. Make complex high-fiber carbohydrates a major part of your diet Carbohydrates can be divided into two types: Simple Carbohydrates These include ingredients like sucrose, glucose or fructose, or foods like sweets, candies, cakes, sweet drinks, jams. Simple carbohydrates are rapidly absorbed and digested. Result? They cause a sudden surge of sugar in your bloodstream which can cause problems. So they should be avoided altogether, or eaten in very small quantities. Complex Carbohydrates (inc. fiber) Also called starches, these include whole wheat or wholegrain bread, whole wheat pasta, brown rice, beans, oats, most vegetables and fruits. Complex carbohydrates are slowly absorbed and digested. Result? They help to keep our sugar levels relatively stable. Note: If a small amount of simple carbohydrate (e.g. jam/preserve) is eaten and absorbed with a quantity of complex carbohydrate (e.g. wholegrain bread), the sugar in the simple carbohydrate will be absorbed more slowly. 3. Drink alcohol in moderation Ideally avoid it altogether. Alcohol behaves like a simple carbohydrate and can quickly destabilize your sugar-levels. If you can't avoid it, drink ONLY in moderation and NEVER on an empty stomach. 4. Learn about nutrition Managing diabetes requires daily discipline. By following a proper diet, you will make things a lot easier for yourself. For the sake of your long term health, you must not delegate the planning of your diet to someone else. You must take an active role. The only way to do this, is to find out as much as you can about healthy eating for diabetics. Consult your doctor or dietician. Visit your local library or bookshop. Search the Internet for information. 5. Follow a regular exercise plan Exercise is particularly important for diabetics, as it helps to regulate blood sugar levels. If you do not take regular exercise, I strongly urge you to consult your doctor for advice about exactly how much exercise you need and when you should take it. Return to homepage and table of contents or go to NEXT PAGE View My Guestbook Sign My Guestbook Questions..Email me SusanMFlorentino@aol.com   page created with Webpage Designer (NS)