I’m starting a vegetarian diet permanently for health reasons but I want to know how to do it correctly. I’ve been doing for a few days and I feel really tired, what should I be eating and taking in that I’ll get all health benefits?
One of the main changes you will need to make on a vegetarian diet is making sure that you’re getting protein from non-animal sources since most people ordinarily get most of their protein from meats. Try to get at least 50 g protein per day. Vegetarian foods rich in protein include eggs, egg whites, tofu, tempeh, beans, hummus, meat replacement products (such as Boca Burgers and Smart Dogs), yogurt, milk and cheese.
You should also try to make sure that you’re getting enough iron. Iron is contained in bran, oatmeal, swiss chard, spinach, lentils, tofu, black beans and several other products.
If you’re aiming to eat healthier, you should also try to include more fruits and vegetables in your diet since most people generally don’t eat enough fruits and vegetables. Fresh fruits and veggies are best, but you can also get them in soups, juices, canned forms and put them in other foods that you’re eating.
Also, try to keep your fat consumption below 30% of your total calories, and try to choose whole grain products and foods that are less refined over the more refined foods.
PS. If you’re still looking for more information, these websites might be helpful: