As more students echo their values in their dietary choices, vegetarianism is now commonplace. The trouble is, university cafeterias are not quick to adopt appropriate options for those opposed to eating beef or Animal products.
Moral, ethical, and environmental issues all impact your choice many youths are making to omit meats using their company diet.
There is also medical concerns over hormone-injected pets that find their way to our dinner plates. Given this, meat consumption among university students is declining, with some going strictly vegetarian, as well as others becoming ‘flexitarians’ or semi-vegetarians.
Transitioning from a regular diet to one consisting solely of vegetable foods has its obstacles. This applies in particular to students who lead an active life socially and academically. Typically prone to grabbing junk food or counting on a menu of fried foods at the institution cafeteria, students who decide to go vegetarian have their work lower out for them.
This usually includes packaging their meal, including plenty of small snack foods that can deliver the calories had a need to maintain sufficient energy. Some vegetarians and vegans have problems with lower than recommended levels of proteins, calcium, vitamin D, flat iron, and vitamin B-12.
5 Essentials for Vegetarians
Fortunately, protein is situated in both seed and pet animal foods, so even if you are vegetarian, it does not indicate you have to go without. Excellent resources of plant health proteins include peas, nuts, seeds, whole grains, lentils, coffee beans, and tofu. Eggs and dairy products are also excellent resources of necessary protein if you have no objection to eating them.
Vegetarians can get their suggested amount of calcium mineral if they consume milk products like milk, yogurt, and cheese. Total vegetarians or vegans must look too dark, leafy greens such as spinach, kale, or bok choy, or else try calcium-fortified cereals or soy milk.
3) Vitamin D
Exposure to sun rays or consuming dairy products that have been fortified is how most people get vitamin supplements D. If milk products are not part of your daily diet and you do not get regular exposure to sun rays, you might consider taking a vitamin D supplement.
Some plant-based foods that will boost your iron intake include dark vegetables like broccoli and spinach, pumpkin, and sesame seed products, dried out fruits, and fortified bread or cereals. Even cooking food in cast-iron pots or pans will help. Eating foods abundant with vitamin C can help your body absorb iron.
5) Vitamin B-12
Here’s another supplement produced mainly by animals, so vegetarians who eat milk products or eggs will get sufficient amounts through these foods. Vegans should think about using a soy milk with added vitamin B-12 or take a vitamin B-12 supplement.
Below are some tasty snack ideas for students going vegetarian:
- Rice cakes
Nut spreads like peanut butter or almond butter
Whole grain bread and crackers
Fruit, canned or frozen
Soups like lentil or minestrone
Just remember, the key to any healthy diet is to be balanced, to consume a wide variety of foods, and to make sure you take the right amount of calories to suit your needs.