5 Vegetarian Food Items to Have Everyday and Why!

The key to fitness – Nutrition, consists of carbohydrates, proteins, vitamins, minerals, and much more. No matter how much we workout on our outer body, results can only be attained by evaluating what goes inside the body. As important as it sounds, this article will cover 5 vegetarian food items you should consider adding to your meal plan every day. 

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Berries 

blueberry, black =berry and strawberry in a small container

Berries are a really good addition to your daily food chart. They taste great, have many health benefits, and are low in calories and high in fiber, and antioxidants. They also provide many nutrients such as vitamin C, Vitamin K1, Manganese. Copper and folate. By including them in your diet on a regular basis, you can improve your overall health in a very enjoyable way.

Advantages of Eating Berries Everyday

  • They can help improve blood sugar and insulin response. 
  • Can help lower cholesterol levels
  • Helps fight inflammation
  • Improves artery health

What Are the Best Berries to Eat Everyday?

The best berries that you can choose to eat every day are

  • Raspberries
  • Blackberries
  • Blueberries
  • Strawberries

How Many Berries Should I Eat Everyday?

A typical serving size for berries is 1 cup, which converts to about 125–150 grams depending on the type. I personally recommend taking a small handful of each and adding it to your morning breakfast every day. You can also pair it with oats to make it taste really good

Beans & Pulses

Beans and pulses are particularly important if you do not get protein by eating meat, fish, or dairy products. They are low in fat, high in fiber, iron, vitamins, minerals, and starch. They are also a nice addition to meals with other vegetables making it a healthy and tasty choice. 

Advantages of Eating Beans & Pulses Everyday

  • Can help reduce blood sugar
  • Improve cholesterol levels
  • helps maintain a healthy gut
  • Environment friendly and a healthy substitute for meat

What Are the Best Beans & Pulses to Eat Everyday?

The best beans and pulses you can choose to eat every day are 

  • Chickpeas
  • Lentils
  • Peas
  • Kidneybeans
  • Blackbeans
  • Soybeans
  • Peanuts

How Much of Beans and Pulses Should I Have Everyday?

I personally feel you can choose which beans or pulses to add to your diet every day. You can then mix and match two to three options each day with one cup or one handful of each. 

Also check out the TOP 10 Tips for healthy eating in 2021 by clicking here

Nuts & Seeds

Tasty, convenient, and goes along with almost all kinds of diets. Nuts and seeds are a “must-have” in your food plan. Nuts, despite being high in fat, have a number of impressive health and weight benefits.

Advantages of Eating Nuts & Seeds Everyday

  • Aids in weight loss
  • Lowers Cholesterol and Triglycerides
  • Can reduce Inflammation
  • High in Beneficial Fiber and loaded with antioxidants
  • Great source of protein, good carbs, vitamins, manganese and other nutrients
  • help reduce blood sugar and blood pressure.

What Are the Best Nuts & Seeds to Eat Everyday?

The best Nuts & Seeds you can choose to eat every day are

  • Almonds 
  • Cashews 
  • Hazelnuts
  • Pistachios
  • Walnuts
  • Flaxseeds
  • Chia seeds
  • Sesame seeds
  • Pumpkin seeds
  • Sunflower seeds

How Much Nuts and Seeds Should I Have Everyday?

As in the case of beans and pulses, I personally feel you can choose which nuts and seeds to add to your diet every day. I recommend adding one tablespoon of 3 to 4 of the options in your breakfast meal. For example a tablespoon of walnuts (3-4), 5 almonds, 3 pistachios, and one spoon of sunflower seeds with pumpkin seeds.  

Greek Yogurt 

Plain Greek yogurt is a nutrient-packed snack that has many health benefits. It is also a healthy alternative to your dessert and sugar cravings. People who are vegetarian usually lack vitamin B-12 because the vitamin is naturally found in animal products, such as fish, meat, and eggs. Greek yogurt is an excellent, meat-free way to add more to your diet.

Advantages of Having Yogurt every day

  • Much higher amount of protein than milk, which helps build bones, muscles, skin, hair, cartilage and blood. 
  • Helps boost your immune system and mood and also helps decrease stomach issues, such as diarrhea and pain.
  • Good source of calcium, Vitamin B12 and potassium
  • helps lower blood pressure and balance out the sodium levels in your body.
  • A good workout recovery food
  • Good source of iodine which helps improve thyroid function

How to Consume Yogurt Everyday?

To choose a healthy yogurt, pick the brands with the least sugar per serving. This means as little as possible over the 10–15 grams per cup (245 grams) that is already present from lactose. Typically, the healthiest choice is plain, unflavored yogurt.

How Much Yogurt Should I Have Everyday?

Take a cup of the chosen yogurt, add your favorite fruits, nuts, berries, and seeds without any additional sweeteners or sugar. Your daily lip-smacking and healthy fruit salad ready to eat

Mushrooms 

Spongy and famous for their meat-like texture, mushrooms are a really nice alternative to meat and other poultry food items. The healthy options are shiitake, oyster mushrooms, or the popular Kashmiri guchchi. It’s a beautiful savory addition to your lunch palette. 

Advantages of Having Mushrooms Everyday

  • low in calories, full of Vitamin D and packed with healthy antioxidants.
  • beneficial effects on weight management and immune function
  • useful in regulating glucose levels
  • rich in zinc and potassium which help in regulating various functions of the body
  • Maintains Bone Health 
  • Good for Diabetics

How Many Mushrooms Should I Eat a Day ?

Eat about 100 grams of button mushrooms a day or about 25 grams of oyster, shiitake, or maitake mushrooms, since they have four times as much. 

Final Thoughts Before Your Meal 

People often think eating healthy is a huge sacrifice and is hard in the long term. But it doesn’t really have to be that way.

Sometimes making better decisions for your body can be about adding, not taking away. So, along with your everyday food intake, I suggest adding the below 5 vegetarian food items as well, to have a complete and healthy meal. 

As a bonus tip, Add Apple Cider Vinegar (ACV) to your diet as well. Click here to learn more

Checklist 

  1. Berries
  2. Beans & Pulses
  3. Nuts & Seeds
  4. Greek Yogurt
  5. Mushrooms

Resources

Healthline – 11 Reasons Why Berries Are Among the Healthiest Foods on Earth – https://www.healthline.com/nutrition/11-reasons-to-eat-berries 

NHS – Beans and pulses in your diet – https://www.nhs.uk/live-well/eat-well/beans-and-pulses-nutrition/ 

Healthline – Health Benefits of Greek Yogurt – https://www.healthline.com/health/food-nutrition/greek-yogurt-benefits 

Eat this – What Happens to Your Body When You Eat Yogurt Every Day – https://www.eatthis.com/what-happens-body-eat-yogurt-every-day/ 

Food NDTV – 5 Amazing Reasons to Add Mushrooms to Your Daily Meals – https://food.ndtv.com/food-drinks/5-amazing-reasons-to-add-mushrooms-to-your-daily-meals-1705629