Lead a Healthier Lifestyle With Protein Rich Vegetables

By Benton Chandrel  |   Submitted On January 16, 2010

A lot of people today are trying to lead healthier lives and are becoming more conscious about their diet. If you are a vegetarian or just a person who chooses not to consume meat or fish products, getting sufficient protein in your diet may seem difficult. There are however, plenty of other sources of protein aside from meat where you can get your protein from such as protein rich vegetables.

As the name suggests, a vegetarian has a diet that has no meat products. The absence of meats from the diet means that most of your protein consumption must come from vegetables, fruits, nuts and cereals and grains. Unlike meats, protein found in vegetables tend to be less so a wider variety of these foods will need to be consumed in order to get a sufficient intake of the essential amino acids requires for correct bodily function.

Some protein rich vegetables that you may consider including in your diet are alfalfa sprouts, green beans, mung beans and sprouts, asparagus, broccoli, Brussels sprouts, aubergine, cabbage, carrots, dandelion greens, squash and pumpkin. Other packaged vegetables such as lentils, kidney beans, chick peas and baked beans also contain plenty of protein.

One benefit of eating protein rich vegetables is that they don't have as much fat and cholesterol which is generally present in meat and dairy products. Keep in mind though that everybody, even non-vegetarians, can benefit from eating vegetables that are rich in protein. If you want to lead a healthier life and lower the risk of heart diseases, indulge yourself in meals using vegetables that are high in protein.

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How can I start?

1.     At first and the most important step is that you have to get rid off the unsuitable food in your kitchen

·      Empty the food cabinet

Should empty the food cabinet and separate the gluten free flour, grains, cereals and dry legumes in one side of the kitchen table.

·      Check the list of ingredients

If you keep ready made soups and sauces like pasta sauce, tomato sauce, gravy sauce, and soy sauce you must read the list of ingredients carefully specially looking for the substances used for thickening and emulsifying. 

The gluten free stuff suitable for thickening sauces are: tapioca starch, corn starch, potato starch and another very popular gluten free emulsifier and thickener is xanthan gum. - It is made by fermenting corn sugar with bacteria. Xanthan gum has become popular in the gluten free circles. It helps give the dough a sticky consistency. Xanthan gum is safe when up to 15 grams/day are taken. (it is lot) It can cause some allergic effects such as flatulence and bloating, flu-like symptoms, nose and throat irritation.   It’s perfectly reliable to consume if you don’t have any allergy issues as mentioned above. However, most people wouldn’t prepare a salad dressing at home with xanthan gum, you would use it when it is really necessary; adding to the gluten free dough or cake pastry. -

Do not forget to check the stock cubes, dip sauces and humus!

If you find food you are not sure about you must treat it as it contains gluten.

Keep the gluten –free food and give away others.

2.     You should keep the gluten-free bread separately and you use different board for this bread.

3.     Use different toaster for gluten free food.

4.     It is necessary to have some special baking tins for bread, cakes,

cup-cakes and frying pan for making pancakes and other dishes.

5.     Guidelines to start your diet

·      Talk to a nutritionist about your diet and learn how to make your eating plan.

·      Make a list of the food available for you

·      Get into the habit of reading the food label very thoroughly.

·      Eat the naturally gluten- free foods – fruits, veggies, meat, nuts

·      Make a list of food what you really like

·      Learn how to cook- you can start with very simple dishes.

·      Get a gluten free cookery book

·      Make a list of your preferred cookery blogs

·      Make a list of your favourite restaurants providing gluten free meal

·      List of shops providing gluten free bread, cakes, pizzas,

Healthy Foods & Drinks

Food and drinks are necessary for survival and the gathering and preparation of foods and beverages consumes a large portion of our daily lives and consists of a large portion of the economy. People have become accustomed to easy access processed foods. Whereas the viewpoint of food was once "eat to live", it is now "live to eat".
Among other things, this change in philosophy seems to have correlated with the increased size of the American population. The ease at which food can be obtained, the multitude of food choices, the speed of both food production and preparation has all contributed to the growing waistline and declining nutritional values. As of 2010, approximately 66% of adults over age 20 are overweight to obese. Diabetes and childhood obesity are on the rise. Is it possible in this world of convenient fast meals and processed foods to live to eat without gaining weight, raising our cholesterol levels and increasing our risk to diabetes?
Healthy eating in the new century is easier than ever. Rather than turning to processed foods and drinks, buying high fat fast foods or eating sugary snacks people can use the convenience of today's markets to make healthy food and drink choices. The trend toward healthy eating is spreading. Grocery stores now offer many fresh snacks, ready-made meals, energy drinks and even post easy to see nutritional information. Fast food chains are now cooking with healthier oils, eliminating saturate fats, offering lower calorie meals and offering non-sugary beverages in children's meals. Farmers markets offering fresh local organic produce can be found in most cities. All of these changes have happened quickly so a review on what exactly is healthy eating and drinking may be needed for the benefits to take place throughout the population.

Many people are familiar with the U.S. guidelines for proper nutrition whether it is knowledge of the four basic food groups or familiarity with the food pyramid. Advances in research have led the U S Department of Agriculture and the U S Office of Health and Human Resources to update the guidelines for healthy eating. Now these guidelines will be updated every five years. New guidelines will be published April 20, 2010 based on the latest research. The old guidelines recommended four food groups and the amounts people consume have been changed. There are now six food groups and recommendations are made not based on specific serving sizes of each group, but on a nutrient dense plan. Recommendations are made for special groups including children, women, those over fifty and even vegetarians or other special diets.
The new food groups are: grains, vegetables, fruits, milk, meat and beans, oils and discretionary calories. Currently the departments suggest a healthy diet include plenty of fruits, vegetables, whole grains and low-fat or fat-free milk products. Include but in moderation lean meats, fish, beans, eggs and nuts. Limit saturated fats, cholesterol, salt and added sugars.
An all-around healthy diet includes nutrient dense foods from a variety of the food groups. Emphasis is on colorful vegetables and fruit, limit intake of animal proteins and use oils sparingly. Variety and individuality in diet is important. No two people have the same nutrient needs; each should examine their own eating plan and adjust accordingly.

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