Which vegetarian foods are high in fiber
Vegetarian foods - the top 50
We have you the best 10 vegetarian food groups Compiled with the recommended quantities of the Giessen vegetarian food pyramid.
Vegetables form the basis: About 3 servings (approx. 400 g) of daily Spinach, peppers, zucchini and Co. provide you with plenty of fiber and vitamins. They also contain phytochemicals: They have an antioxidant effect and protect our cells from radicals. Here variety is required: Use the variety of the colorful selection of vegetables, each one has its individual benefits, pay attention to the season and origin.
Fruit contains significantly more fructose than vegetables, which is why there are 2 servings a day (around 250 g). Fresh fruit, like Bananas, berries or apples, but also smoothies and fruit juices with 100% fruit content (caution gelatine) provide vitamins and fiber.
Whole grain cereals and potatoes
Whole grain products and potatoes are great vegetarian side dishes. They contain complex carbohydrates for slow digestion, as well as fiber and some minerals like magnesium, calcium and zinc. Whole wheat pasta and bread, polenta (corn grits) and Whole grain rice, but also oatmeal belong to this vegetarian food group. 2–3 servings (including pseudograins) are part of the vegetarian menu every day.
Quinoa, amaranth and Buckwheat are nutrient-rich, vegetarian power grains. The pseudo-grains are prepared in a similar way to rice, do not contain gluten, but do contain a lot of protein and are therefore real fillers. They also provide important minerals such as iron, calcium and magnesium.
Other important vegetarian foods high in protein are legumes. Chickpeas, lentils or the wide range of Beans bring variety to your vegetarian kitchen.
1 serving (approx. 30–50 g dry product) daily is recommended for a vegetarian diet.
Soy and other meat substitutes
Soy contains plenty of protein and can be processed in a variety of ways, e.g. B. in the form of tofu or Tempeh. Seitan consists of wheat protein and is also a vegetarian food that can be used as a meat substitute at 50–60 g per day.
Milk, dairy products and eggs
Cheese, milk and yogurt contain important protein building blocks, so-called essential amino acids, which our body cannot produce itself. With their high calcium content, they strengthen bones and teeth with 2–3 servings per day. Also Chicken eggs are great sources of protein and contain vitamins A, B and K - up to 2 eggs per week are recommended.
2-3 tablespoons of vegetable fats daily, e.g. B. Rapeseed, olive or linseed oil, provide you vegetarian with healthy fatty acids - important for blood vessels, heart and brain.
Nuts, seeds and seeds
The small grains provide a full nutrient package: they contain plenty of protein, healthy fats, minerals and B vitamins Hazelnuts, flax seeds, pumpkin seeds And Co. Their high energy content also makes you full: great in muesli or as a snack in between (30–60 g per day).
1.5-2 liters water per day are part of a balanced vegetarian diet. Also unsweetened teas contribute to a healthy water balance. Juice spritzers With fruit juices without gelatine and with 100% fruit, your diet is rich in vitamins.
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