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Healthy Eating Series: How to get all the nutrients you need

By: Lola Frailey Wednesday July 10, 2019 comments Tags: healthy lifestyle, healthy living, healthy eating, noni antioxidants



When it comes to vegetarian and #HealthyEating, ensuring you’re getting all the nutrients you need is vital. Not only does proper nutrient levels in your food keep your body functioning properly, you will begin to notice cravings for foods that are high in sugar, salt, and fat begin to subside. Why? Because you are not only satisfying your palate, but feeding the cells of the body. You really are what you eat!

How much protein do you need?

The daily recommendation for protein intake is 0.8 grams per kilogram (or 0.36 ounces per pound) of body weight for most healthy adults. That means if you weigh 150 pounds, you’d need 54 grams of protein per day (150 x .36 =54). Bear in mind, you may need more or less protein depending on age and activity level.

Where Will I Get My Protein?

  • Nuts such as: Peanuts, Cashews, Almonds, Walnuts
  • Greens such as: Spinach, Broccoli, Kale (superfood)
  • Avocados (amazing superfood with lots of health benefits)
  • Chia Seed
  • Flax Seed
  • Shelled Hemp
  • Tofu
  • Pea protein powder
  • Buckwheat
  • Beans and Legumes (Click here for a fresh summer salad recipe)


How much omega-3 fatty acids do you need?

Dietary recommendations for omega-3 fatty acids is 1.1 to 1.6 grams for the average healthy adult.

How to get omega-3s

Fatty acids like omega-3s are essential nutrients and can assist with controlling certain inflammatory conditions.

People often associate omega-3 with seafood. However omega-s can be found in vegetarian sources as well.

Here are vegetarian sources of omega-3s:

  • Chia seed
  • Flax seed
  • Hemp seed
  • Walnuts

Substitute meat with veggies strategically

To regain the nutrition we get from meat, we need some substitutes.

I miss the texture and taste of meat. What are great foods to replace meat?

Missing the texture of meat try these:

  • Portobello mushrooms (high in B vitamins and helps maintain already healthy cholesterol levels)
  • Jackfruit
  • Lentils
  • Quinoa
  • Tofu
  • Eggplant


How to get amino acids

There are nine essential amino acids:

  • Histidine
  • Isoleucine
  • Leucine
  • Lysine
  • Methionine
  • Phenylalanine
  • Threonine
  • Tryptophan
  • Valine

The above amino acids are vital for functions such as: protein synthesis, tissue repair and nutrient absorption.

Food with essential amino acids:

  • Soy
  • Quinoa
  • Buckwheat
  • Noni fruit

The whole raw noni fruit is a very potent superfood. Packed with over 165 beneficial compounds, including vitamins, minerals, flavonoids and 17 out of 20 essential amino acids (including all 9 of the essential). Raw noni pulp also contains all nine of the essential amino acids making it a complete protein. When processing raw noni fruit, we never let the fruit ferment and keep our dehydrators lower than 115 degrees Fahrenheit, so the enzymes, antioxidants, and other vitamins stay intact.

When we sent a sample of our Noni Fruit Leather and a sample of a leading brand of noni juice to an independent lab, they confirmed that our product was 14 times more potent. Removing the water from noni stops the fermentation process while maintaining the potency of the raw noni fruit. Try Noni Fruit Leather here!


Source:
https://zenhabits.net/how-to-become-a-vegetarian-the-easy-way/
https://www.healthline.com/health/becoming-vegetarian#takeaway
https://caloriebee.com/diets/Small-Steps-To-Become-Vegetarian
https://www.nomeatathlete.com/relax/
https://www.prevention.com/food-nutrition/a20469930/the-beginner-s-guide-to-going-vegetarian/
https://www.lifehack.org/articles/lifestyle/how-become-vegetarian.html
https://www.healthline.com/nutrition/essential-amino-acids#bottom-line

Lola Frailey

About the Author: Lola Frailey



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