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Healthy vegetarian snacks And its contribution to the diet

healthy vegetarian snacks

Healthy vegetarian snacks


healthy vegetarian snacks
healthy vegetarian snacks

More and more people are becoming vegetarian, they don’t eat meats or fish. some people go on a diet, so vegetarian snacks are very useful for them, to feel full throughout the day. Also, vegetarian snacks can be considered as the main dishes cooked throughout the healthy diet.

Snacking provides a vegan with more fiber and fat. Nutritious snacks are very important for kids as well, because they contain more and more minerals and vitamins.

read more: Vegetarian eggs

Vegetarian snacks ideas for free

Nut butter with a brown toast:
Nut butter is a good source of protein and unsaturated fats as omega-3 as well. Brown toast is made from whole grain, it’s a good source of carbohydrates which provide us with energy and fibers.
You can add two tablespoons of yogurt also, as it will provide you with calcium.
Nut butter with brown toast is suitable for launch box for children throughout the school day.

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Grilled fruits

healthy vegetarian snacks


Fruits are loaded with vitamins and antioxidants. Fruits must be fresh.
You can choose one type of fruit which you favor and grill it, try to eat a bar of chocolate with grilled coconut, it’s my favorite snack.

Grilled avocado with some crabs is a very sweet meal over a workday. Grilled orange is very delicious, you can add sweet corn to the fruits and a little number of nuts as well.

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Cheese sandwich with vegetables


healthy vegetarian snacks

Cheese is an excellent choice as it full of calcium, we need calcium to build bone and strength our teeth, you can put some vegetables beside parmesan sandwich.

You can make a small meal based on one cucumber, one medium tomato, and one small pepper. As vegetables are a good source of minerals. You can drink a glass of orange juice with this small meal.

read more: Maoz Vegetarian 

Popcorn with honey


healthy vegetarian snacks
Popcorn is a low-calorie snack, it’s suitable for people who go on diet, popcorn is a great source of zinc and magnesium, it’s loaded with minerals phosphorus as well so it’s one of best of  Healthy vegetarian snacks.

For extra flavor put a little amount of honey over popcorn, to make it sweet, honey will provide you with more energy and minerals.

For a launch box for the children throughout the school day, you can mix some dates and nuts with popcorn.
Kale chips with olive oil

Kale chips are a good source of vitamins A & C, you easily cook them at home by baking the kale chips in the oven to be crispy, try them with olive oil and almond.

You can eat some slices of apples with cinnamon beside kale chips. It tastes perfect.
Pumpkin seeds with white peppers

Pumpkin seeds are a very important source of protein, magnesium, fiber, and many other nutrients. In fact, the rich in a micronutrient.

A micronutrient is very important for blood pressure regulation, DNA synthesis, and muscle contraction.
You can try grilled potato with salt besides the seeds, for the variety you can try the spicy carrot.
Hard-boiled egg with garden salad

A hard-boiled egg is a great source of protein, zinc, vitamin A, vitamin B, and selenium.
Eating eggs at breakfast decreases hunger, it’s a very good choice for diet.

Try eating garden salad with egg for more minerals and vitamins.
Avoid these mistakes throughout the vegetarian diet

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Not drinking enough water
Drinking water is very important for everyone. But, for those who are vegetarian, it’s more and more important for them to drink water because they are eating a lot of fibers, in fact eating a lot of fibers may cause digestive problems like gas and bloat.
You should drink no less than 8 glasses of water per day.
You can flavor the water by adding a slice of orange, lemon, and leaf of mint in a bottle bank.
Forgetting get iron & vitamin B12

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Meat is a good source of heme iron, all the vegetables nonheme iron, In fact, we need the heme iron because our bodies absorb it easily. Vegetarians should eat a lot of food rich in vitamin C because vitamin C increases the process of absorption.

Vegetarians should take iron supplements.
Meat is a good vitamin B12, vitamin B12 is very important for us because it creates red blood cells and DNA. Vegetarians should take supplements of B12.

Eating a few amounts of calories
Vegetables give us fewer calories than meat, the importance of the calories, that they give us energy, also they help us do our jobs as well. Restricting calories lead to nutrient deficiencies, fatigue, and slower metabolism as well.

So, vegetarians shall eat enough amount of nutrient-dense and whole-food, those found in fruits, vegetables, and grains to promote a balanced diet.


Not getting enough calcium
Calcium is very important for your body, it keeps your bones strong, it’s very important for your teeth, the lack of calcium may damage your teeth. Calcium also is very important to support the function of the nervous system.

A dairy product is a very good source of calcium, you can meet your calcium needs by eating broccoli, kale, figs, and almonds in your healthy meals.
Don’t hesitate to take calcium supplements by order of the doctor to meet your needs.

Not getting enough fats
Fats provide us with energy and play an important role in warmth our bodies, we should eat only unsaturated fats, also omega-3 and omega-6 are very important to us, it’s good for our brain, vegetarian shall eat enough food rich in omega 3 such as plant foods.

Olive oil, nuts, and seeds are good sources of fats. So, vegetarians shall eat that food daily.

read more: Vegetarian ham Vs Regular ham

One day vegetarian meals example with Healthy vegetarian snacks
we would like to provide vegetarian with one-day meals do they need:

One hard-boiled egg, one kiwi, one slice of brown toast, one cucumber.
100 grams of popcorn mix with 50 grams of nuts and seeds.
100 grams of boiled broccoli, one grilled tomato, one grilled pineapple, a glass of orange juice.
Yogurt with one tablespoon of honey
mushroom soup with cream, 100 grams of brown rice. cup of
100 grams of grilled diet fruits
A cup of hot green tea.

Finally, we hope our advice and the one day diet will admire all vegetarian and vegan people, hoping good health for them.


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