Some people couldn’t imagine having a meatless diet. If you are thinking about adopting a vegetarian diet, it is important to know about the staples of a vegetarian diet. It is a must to have nourishing and wholesome foods.

Healthy Oils

Healthy Oils

Oils are very important for a healthy vegetarian diet, especially the extra virgin olive oil. This comes with polyunsaturated fats and monounsaturated fats that are good for the heart. In the same time flaxseed oil and canola oil come with omega-3 fatty acids that are also important for the body.

Seeds and Nuts

Seeds and Nuts

In case you are looking for the diet staples for vegetarians you should think about nuts and seeds that are high in proteins and unsaturated fats. For instance flaxseed and walnuts are rich in omega-3 fatty acids. Seeds and nuts also contain fiber, vitamin E, zinc, and iron.

Dairy and Eggs

Dairy and Eggs

Proteins are very important in case of the staples of a vegetarian diet. If you are allowed to have eggs and dairy, you should make sure not to skip on them. Dairy products are an important source of vitamin D and calcium.

Legumes

Legumes

Plant based proteins are also one of the building blocks of the vegetarians’ diet staples. These include beans, dried peas, and lentils. The foods made of these are also good for you including tempeh, tofu, hummus, and falafel. Legumes offer vitamins, fibers, and minerals, like zinc and iron.

Whole Grains

Whole Grains

The starting point for staples of a vegetarian diet ought to be whole grains because they are rich in “good” carbohydrates and other nutrients, like vitamin B, vitamin E, zinc, selenium, magnesium, copper, and iron. Make sure to try whole wheat pasta, oats, breads, brown rice, bulgur, and quinoa.

Fruits and Vegetables

Fruits and Vegetables

These vegetarian nutrition staples are known for their contents of vitamins, fiber, minerals, phytochemicals, and antioxidants, so they should be the basis of any healthy vegetarian diet. It is best to focus on the orange colored fruits and vegetables that come with beta carotene and the dark leafy vegetables that are high in iron. You can also find anthocyanins in purple and blue fruits and vegetables.

If you would like to make sure that you have a healthy diet even if you have to be thinking about thestaples of a vegetarian diet, ensure that you have all the above mentioned groups of foods. This way your body will have everything that it needs.

Photo Credit: (http://www.eatingwell.com)

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