2 hrs ago
World Vegetarian Day: Build Balanced Meals to Stay Fuller
Some vegetarian meals may leave you hungry because they contain mostly carbohydrates.
Foods such as plain rice, bread, poha or noodles may not keep you full for long by themselves.
Protein helps make meals more filling.
Vegetarian protein sources include dal, beans, paneer, tofu, curd, nuts and seeds.
Fibre from vegetables, fruits, beans and whole grains can also help you feel full.
Healthy fats from nuts and seeds are another useful part of a balanced meal.
For example, rice can be eaten with dal and vegetables instead of alone.
The main lesson is that a meat-free meal should still include a balance of protein, fibre, carbohydrates and healthy fats.
World Vegetarian Day is observed annually on October 1.
Vegetarian meals dominated by plain carbohydrates may cause hunger sooner when they lack protein and fibre.
Protein sources include dal, rajma, chole, paneer, tofu, soy, curd, nuts and seeds.
Fruits, vegetables, beans, legumes and whole grains can add fibre and bulk to meals.
Adding healthy fats, such as nuts and seeds, can make vegetarian meals more satisfying.
- Who
- People who follow or are trying to eat a vegetarian diet, with guidance from Dr. Pratyaksha Bhardwaj.
- What
- The article explains why some vegetarian meals cause hunger soon afterward and how protein, fibre and healthy fats can make them more satisfying.
- Where
- When
- World Vegetarian Day is observed every year on October 1.
- Why
- Meals containing mostly carbohydrates and too little protein or fibre may be less filling.
Key facts
- Observance
- World Vegetarian Day is held annually on October 1.
- Origin
- The day was originated by the North American Vegetarian Society in 1977.
- Endorsement
- The International Vegetarian Union later endorsed World Vegetarian Day.
- Common issue
- Meals based mainly on plain rice, poha, bread or noodles may not satisfy hunger for long.
- Vegetarian protein
- Dal, rajma, chole, paneer, tofu, soy, curd, nuts and seeds are suggested sources.
- Fibre sources
- Fruits, vegetables, beans, legumes and whole grains can add fibre and bulk.
- Healthy fats
- Nuts and seeds can be included as sources of healthy fats.
Quotes
Dr. Pratyaksha Bhardwaj
Weight-management expert quoted in the article
“Foods that are rich in carbohydrates like plain rice, poha, bread or noodles may not satisfy your hunger for a longer period of time and may lack protein and fibre.”
firstpost.com
“Some vegetarian dishes make you feel hungry later in the day, especially if they are low in protein, but that does not mean vegetarian dishes are not fulfilling.”
firstpost.com
