What are Top fifteen Healthy Lacto-Vegetarian foods?

Majority of Indians are lacto-vegetarians. I have selected 2 foods from each food group for a balanced diet.

The focus of Vegetarian foods should be on quality proteins (essential amino acids), Calcium and Vitamin D, Iron and Vitamin C, Vitamin B-12, and Omega 3 fatty acids. Vitamin D helps with Calcium absorption. The Vitamin C helps with Iron absorption.

The vegetarian foods are high in Carbohydrates. Fiber should not be a concern to Vegetarians.

Grains

Choose whole-grains including Wheat, Durum, Millet (Bajra), Sorghum (Jowar), Brown Rice, Buckwheat (Kuttu), and Oats. Oats are not readily available in India. My top 2 choices follow.

#1 Whole-grain wheat bread (Roti)
#2 Brown Basmati Rice

Fruits

Fruits should be chosen based on Vitamins Minerals and ant-oxidants. Purple Guava has more Potassium than Banana, it is high in Vitamin C and several antioxidants. My top 2 choices in United States are Banana (Potassium), and Blueberries (Antioxidants)

#3 Banana (In India, choose Guava)
#4 Blueberry (In India choose Jamun or Phalsa)

Vegetables

Choose leafy green vegetables, and orange yellow color vegetables.

#5 Spinach
#6 Butternut Squash. (In India, use Pumpkin)

Milk

For lacto-vegetarians, dairy products are a good source of complete proteins, and Calcium. It is the only source of vitamin B-12. The dairy products do have significant amount of saturated fats.

If you are a Vegan, Choose Soymilk fortified with Calcium, Vitamin D, and Vitamin B-12.

#7 Low-fat Yogurt with live culture. (In India consume Chach natural skimmed buttermilk)

#8 Low-fat Milk

Nuts and Seeds

For vegetarians, nuts and seeds are the only good source for Omega 3: Walnuts, Pistachios, Pecans, and Flaxseeds. Almonds have the highest concentration of Vitamin E. Nuts and seeds also provide proteins and fiber.

#9 Walnuts
#10 Almonds

High Proteins

Dried-beans are a major source of proteins. Soybean products have the best protein profile almost comparable to meat, Various soybean products are : Soymilk, Tofu, and Tempeh. The other dried beans are Chickpeas, Red Kidney Beans, Mung Beans, Black Matpe, Pigeon-peas. Sprouted beans add some Vitamin C.

#11 Tofu

#12 Chickpea stew (Cholay)

#13 Moong Bean Sprouts

Cooking oil

Choose cooking oils low in saturated fats, high in omega 3.

#14 Canola Oil

#15 Mustard oil

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