| There are lots of reasons people choose to | | | | roasting make them more difficult to digest and |
| become vegetarian or vegan: moral, | | | | that takes away some of the nutritional benefits. |
| environmental, and health. But no matter the | | | | Almonds, in particular are great food source for |
| reason, a vegetarian diet presents unique | | | | healthy people. They have 21 grams of protein |
| challenges for maintaining a healthy diet. Nowhere | | | | per serving and lots of minerals, such as calcium, |
| is this more apparent than when trying to | | | | magnesium, and phosphorus. |
| consume protein. Spaghetti, bread, and vegetables | | | | Seeds are another great vegetarian food source. |
| might taste good and help you stick to your diet, | | | | Most varieties are packed with protein and contain |
| but they don't give you the necessary protein | | | | omega-3 and omega-6 fatty acids, which can be |
| you need to build muscle and stay healthy. | | | | extra difficult to get with a vegetarian diet. One |
| If you have been vegetarian or vegan for any | | | | of the better varieties is the sunflower seed, |
| period of time, you should already be familiar with | | | | which contains 23 grams of protein per serving. |
| tofu. Tofu comes in several different textures, | | | | Flaxseeds contain omega-3 and improve the |
| including silken, firm, and extra firm. If you are | | | | health of your digestive system. |
| eating tofu solely for the protein content, you | | | | Eggs are a great vegetarian way to build muscle, |
| should stick with extra firm, as it has the highest | | | | and have other health benefits to boot. If you are |
| protein density. Also, you should avoid eating pre | | | | just looking for protein without fat, it's best to |
| processed tofu products such as "tofurkey." | | | | just eat the egg white. If you are also looking to |
| These products have been processed to the point | | | | add omega-3's and B12 to your diet, go ahead |
| that they have little of the nutritional value of tofu | | | | and eat the yolk too. Ideally, your eggs should be |
| in its more pure form. | | | | of the free-range variety, as these have less |
| Sea vegetables can often have surprisingly high | | | | cholesterol than their caged counterparts. |
| protein content. These can a bit difficult to find, | | | | Yogurt is a good source of protein as well. Try |
| though, so check with your local specialty food | | | | and purchase yogurt that has "live" cultures, as |
| stores to see what varieties they have. The | | | | these are healthiest for you digestive system. If |
| benefits are worth the hunt however. Besides | | | | you are comfortable with the taste, it's better to |
| having that essential protein, sea vegetables also | | | | eat unsweetened, plain yogurt. |
| have high amounts of iron and vitamins. Sea | | | | In reality, eating healthy is a challenge no matter |
| vegetable salad is also surprisingly tasty. | | | | your dietary restrictions. Vegetarians have plenty |
| Nuts also give you good protein kick and are ideal | | | | of options for getting in their daily protein to build |
| for snacking. Ideally, nuts should be eaten | | | | that muscle which is essential for a completely fit |
| unprocessed, meaning that they aren't salted and | | | | body. |
| roasted in a food processing plant. The salting and | | | | |