NUTRITION: FOUR VEGETARIAN DIET PLAN
YOUR PERSONAL NUTRITIONIST: CANDICE McBRIDE
(MSc in Nutrition & Dietic)
Hi there,
If you are reading this, you are likely interested in transforming your life through good nutrition. I am a health & nutrition expert and enthusiast. Over the years I have discovered eating plans that have benefited many people’s health. I now work with other nutritionists at Cherry Hill to provide YOU with Good Food plans to improve your health.
We will aim to create new meal plans for you every 4 weeks.
Supporting Notes
1. Start on any day and follow the plan for 28 days.
2. Replace any foods you can’t eat with ones you can.
3. Message us your needs so we can address them in future plans to help others in your position.
WHY A VEGETARIAN DIET?
- Reasons for following a vegetarian diet are varied but include health benefits, such as reducing your risk of heart disease, diabetes and some cancers.
- Studies show vegetarians have a higher intake of important nutrients like vitamin C, E, fiber and Magnesium.
- Aids osteoarthritis symptoms — including joint pain and swelling — and your risk of certain cancers, such as those of the breast and prostate.
HOW IT WORKS
- A vegetarian diet should include a diverse mix of fruits, vegetables, grains, healthy fats and proteins.
- Replace the protein provided by meat in your diet, include a variety of protein-rich plant foods like nuts, seeds, legumes, tempeh, tofu and seitan.
FOODS TO EAT
- Fruits: Apples, bananas, berries, oranges, melons, pears, peaches.
- Vegetables: Leafy greens, asparagus, broccoli, tomatoes, carrots.
- Grains: Quinoa, barley, buckwheat, rice, oats.
- Legumes: Lentils, beans, peas, chickpeas.
- Nuts: Almonds, walnuts, cashews, chestnuts.
- Seeds: Flaxseeds, chia and hemp seeds.
- Healthy fats: Coconut oil, olive oil, avocados.
- Proteins: Tempeh, tofu, seitan, nutritional yeast, spirulina, eggs, dairy products.
FOODS TO AVOID
- Meat: Beef, veal and pork.
- Poultry: Chicken and turkey.
- Fish and shellfish: This restriction does not apply to pescatarians.
- Meat-based ingredients: Gelatin, lard, carmine, isinglass, oleic acid and suet.
SIMPLE TIPS TO HELP STICK TO YOUR PLAN
- Starchy foods should make up just over a third of the food you eat.
- Go for lower fat milk and dairy foods. Also choose lower sugar options.
- Choose unsaturated oils and spreads.
- Limit foods high in fat, salt and sugar.
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