While it is true that vegetarians tend to weigh less than meat eaters, there is still a risk for vegetarians becoming overweight. People who are overweight are in danger of having high blood pressure, diabetes, high cholesterol, and heart problems. However, there are ways to prevent these ailments from occurring. Here are some tips on how to be a healthy vegetarian:
Limit Takeout
Vegetarians have a lot of convenience when ordering food from cafés, restaurants, and fast food places. Just because a dish is vegetarian, it does not mean it is healthy. Depending on what is ordered, it is possible to consume more than 30% of the daily amount of calories. For example, eggplant parmesan is fried, smothered in cheese, and usually served on white bread. This one sandwich could be over 600 calories. To make this dish healthier, ask for wheat bread and cut the cheese in half. Other options for takeout meals include requesting brown rice, whole grain pasta, limit the creamy sauces, and asking for extra vegetables.
Exercise
Exercising regularly not only keeps weight down, it also improves cardiovascular health and builds muscles. In addition, it lowers stress, blood pressure, and risk for heart disease. Make exercise enjoyable by making it fun. Try a sport or experiment with outdoor activities like walking, running, biking, or rollerblading. Also, chores like washing the car, walking the dog and cleaning the house all count as exercise.
Eat More Fruits and Vegetables
Fruits and vegetables are low in calories and highly nutritious. It is recommended that adults should eat at least nine servings of fruits and vegetables each day. Add fruits to cereal, salad, oatmeal, smoothies, or eat them raw as a snack. Add extra vegetables to soup, marinara sauce, salad, or serve them raw with dip.
Limit Processed Foods
There are a lot of processed vegetarian foods available in supermarkets today. While they may be convenient to eat, these foods are normally not the healthiest options. Processed foods are usually high in saturated fat, calories, sodium, and sugar. Be a conscious shopper by checking the labels to make sure it is a healthy food item. Avoid any foods that say “enriched”, “high fructose corn syrup”, and “partially hydrogenated oil.”
Eat Healthy Snacks
Daily consumption of snacks that are high in fat lead to weight gain and poor health. However, there are healthier ways to enjoy favorite snacks. For example, eat baked chips instead of regular and try frozen yogurt instead of ice cream. Other healthy snack options include cottage cheese, yogurt, air-popped popcorn, and granola bars. In addition, look for recipes online and make homemade snacks. Snacks made at home are generally free of additives and preservatives.
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