Low-fat and vegetarian don't necessarily go hand in hand. Be a healthy and balanced vegetarian with these tips...
1. Include 'complete' proteins
If you're vegetarian or thinking about it, it's easy to miss out on important nutrients, especially protein. Protein is needed to build and repair your body's tissues. While plants and vegetables contain some protein, they don't contain all the amino acids your body needs.
A perfect example of a complete protein is pure soy, and products with high-soy content such as tofu and tempeh. Both are vegetarian and will blend well into most meals. For something different, try flavoured or marinated tofu or tempeh, easily purchased from your local fresh market or local supermarket.
2. Look past vegetarian products
With changing eating habits, there are now more vegetarian products then ever before. While it's okay to have a few veggie burgers every now and then, they shouldn't substitute a diet rich in fresh vegetables. Try making a leafy salad or bowl of fresh-steamed veggies to to get maximum nutrients. If you're going to a BBQ and you know their main ingredients will be meat and bread, pack a salad full of leafy greens, other vegetables, nuts or tofu. This will save you feeling rude and sitting there with nothing to eat.
3. Experiment
Vegetarian meals are easy, it's just a matter of taste and finding out you like best. Go to your local supermarket buy a variety of vegetables, fruit, nuts, soy milk, seeds and vegetarian-based products. Try different combinations by mixing them up into a salad, stir-fry, bake or roast. You'll be surprised at the variety of meals you can make. If you want further help, purchase a vegetarian cookbook.
4. Limit tea and coffee during meal time
Tannins found in tea, coffee and red wine, bind to iron when you eat, limiting the amount of iron your body consumes. It is important you iron levels are stable, especially during pregnancy and menstrual cycles. Ensuring the correct amount of oxygen is delivered to your blood is important to keep energy levels stable. Having low iron can make you feel tired and your immune system may become low. Eat foods such as nuts, seeds, raisins, beans, peas, pasta and bread. Vitamin C promotes the absorption of iron in your body. Vitamin C-rich foods include cantaloupe, strawberries, broccoli, red peppers and oranges.
5. Add spices, not sauces
When looking to add flavour to vegetables, don't opt for rich sauces. Creamy sauces are often higher in fat, sugar and salt, adding unnecessary calories to your meal. Use spices such as basil, paprika, mustard, garlic, parsley, chives, ginger, oregano or chilli to add variety instead. Research spices that suit to vegetables you are using to make a more satisfying meal.
Tip: Not a fan of tofu or tempeh?
By eating various foods containing amino acids throughout your day, you can still get your daily dose of 'complete' proteins. Try legumes, nuts, seeds or whole grains.
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