I want to get a complete vegetarian diet chart for my sister Her age is 17 N she's very thin Hope to get a reply soon.
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Hello- Vegetarians eat mostly vegetables, fruits, and grains, though some also eat dairy products and eggs. Since it has no meat, you might find that you lose weight when you first start a vegetarian. While for many, this is a benefit, for others it can be a problem. However, with a little tweaking, your diet can better support your body's health. On a vegetarian diet, you can gain weight by choosing your foods thoughtfully. 1. Understand the difference between vegetarianism and veganism. Diet cuts out all meat products ? beef, poultry, fish, and so on ? but a vegan diet goes a step further. Vegans don't eat any foods that come from animals, including dairy products (milk, yogurt, butter) and eggs. Instead, a vegan eater relies entirely on grains, seeds, nuts, legumes, soy, fruits, vegetables, and oils. 2. Calculate your calorie needs.. 3. Continue eating healthy calories.. 4. Eat protein-rich food to build muscle mass.. 5. Explore soy alternatives. Soy protein is the vegan?s best friend, and is even thought to lower ?bad? (LDL) cholesterol levels.[7] Tofu and tempeh don?t have much flavor on their own, but they take on the flavor of whatever they?re cooked with while increasing your protein intake. Some people object to tofu's smooth texture, so you might add TVP (textured vegetable protein) to dishes that need protein that feels like ground meat ? tacos, pasta sauces, etc. Add calories to meals through soy garnishes, as well. You can find soy cheese, soy milk, or soy sour cream at your grocery store. Use these products to add calories to salads, baked potatoes, tacos, or granola without filling yourself up. 6. Increase your carbohydrate intake.. 7. Eat six mini-meals throughout the day. 8. Snack often.
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