Nutrition Tips for vegetarians

Nutrition is the first and foremost healthy regime that has to be incorporated in your diet to bring a balance in your lifestyle. Be it your daily dose of breakfast or your snacks, or eating between meals, health has to be well taken care of and the right amount of food has to be consumed to get a nutritional diet.

When it comes to a healthy diet, the most current advice we receive is to ‘eat less’ or ‘restrict fat’. Vegetarians who follow a healthy diet are found to be leading a healthier life as compared to meat-eaters. Incidences such as pancreatic cancer and respiratory problems are also less common among vegetarians, than those who consume meat regularly.

In this fast paced world, we are bound to eat the so-called fast food that contains little but no nutrients in them. With the hectic schedules and the hassles of day-to-day lifestyle we hardly pay attention to eating the right food at the right time. It is, therefore, very essential to eat healthy and nutritious food that can help you stay energized throughout the day. Following are some of the interesting eating tips to bring a balanced and nutritious consumption in your daily meal:

  • Healthy Breakfast:

As the saying goes, Eat breakfast like a King, a good, healthy nutritious breakfast is an essential part of your day. A bowl of your favorite cereals with fruits and dry fruits like raisins, almonds, figs and apricots gives you the energy to take on the day.

Iron functions as a carrier of oxygen in the blood. Inclusion of iron-fortified foods can help one have the right amount of oxygen in your body.

Calcium sourced foods like milk, tofu made with calcium sulphate, green, leafy vegetables like turnip, mustard greens and bok choy help you in staying healthy and balances your meal.

Working professionals have a sedentary lifestyle. Binge eating is a common trait seen amongst them. Replacing your short, junk eats with a handful of almonds munchies help you in giving you a healthy body. Almonds are a great way of reducing your pangs of hunger and a lot of recipes that are hassle-free can be prepared. A box of almonds on your work-desk is what you exactly need for snacking.

Following almond recipe can be a great way to begin almond-munching during your work!

  1. 1. Sweet Chilli Almonds

Created by: Chef Kunal Kapur, Masterchef India Judge

Serves: 1 cup

Preparation time: 10 minutes

Cooking time: 10 minutes


Almonds whole -1 cup

Egg white — from 1/2 egg

Curry leaves — 2 sprigs

Salt –1/2tsp

Sugar fine grain — 2 tsp

Red chilli powder –1/2tsp


Place the curry leaves in a microwave and dry them completely on low heat. Crush them in a bowl and add salt, sugar, red chilli powder. Mix well.Add the egg white to the almonds, mix well. The egg white should be just enough to coat the almonds lightly. Now sprinkle the masala and mix well. Spread the almonds on a roasting tray.

In a pre-heated oven cook the almonds for 10 minutes at 120c. Remove and allow to cool completely. Keep in an air tight jar.

Nutrient Analysis

Calories1004.9Protein34.16 gTotal fat75.285 gSaturated5.764 gMonounsaturated47.4 gPolyunsaturated18.69 gCarbohydrates64.61 gFibre19.97 gCholesterol0 mgSodium1191.5 mgCalcium455 mgMagnesium412.7 mgPotassium1177 mgVitamin E39.035 mg

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