How To Follow a Vegetarian Diet
1. Think about protein
Your protein needs can easily be met by eating a variety of plant-based foods. Sources of protein for
vegetarians
include beans, nuts, peas, and soy products (tofu, tempeh, veggie burgers). Build meals around protein sources that are naturally
low in fat, such as beans, lentils, and rice.
2. bone up on sources of calcium
Calcium is used for building bones
and teeth. Sources of calcium for vegetarians include fortified
breakfast cereals, soy products (tofu, soy-based beverages), calcium-fortified
orange juice, and some dark-green leafy vegetables (collard greens, turnip greens, bok choy, mustard greens). These foods are usually
low in fat and do not contain cholesterol naturally.
3. make simple changes
Many dishes can be made vegetarian—pasta
primavera, pasta with marinara or pesto sauce, veggie
pizza, vegetable lasagna, tofu-vegetable stir fry, bean burritos, etc. These
changes can increase vegetable intake and cut saturated fat and cholesterol intake.
4. enjoy a cookout
For barbecues,
try veggie or “garden” burgers, soy hot dogs, marinated tofu or tempeh, and veggie
kabobs. Grilled veggies are great, too!
5. include beans and peas
Because of their high nutrient content, consuming dry beans and peas is recommended for everyone,
vegetarians
and non-vegetarians alike. Enjoy some beans and rice… or maybe a three bean salad or split pea soup.
6. try different
veggie versions
A variety of vegetarian products look (and may taste) like their non-vegetarian counterparts, but are
usually lower
in saturated fat and contain no cholesterol. For breakfast, try soy-based sausage patties or links. For dinner, rather than hamburgers,
try veggie burgers.
7. make some small changes at restaurants
Most restaurants can accommodate vegetarian modifications
to menu items by substituting meatless
sauces, omitting meat from stir-fries, and adding vegetables or pasta in place of meat. These
substitutions are more likely to be available at restaurants that make food to order.
8.nuts make great snacks
Choose nuts as
a snack, on salads, or in main dishes. Use nuts to replace meat or poultry. Add
walnuts or pecans to a green salad instead of cheese
or meat.
9. get your vitamin E
To help meet vitamin E recommendations, choose specific nut and seed choices more
often—sunflower
seeds, almonds, and hazelnuts (filberts). These are among the best sources of vitamin E in the Meat and Beans Food
Group.
10. choose fats wisely
Fatty acids that are necessary for health are called “essential fatty acids.” Choose
excellent
sources of these, such as some nuts (walnuts) and seeds (flax seeds). Make a Waldorf salad, with
apples, celery, walnuts,
and low-fat dressing.
Shan Rodgers is an internet entrepreneur who has worked in printing and publishing as well as the health care industry. He presently authors 5 ecommerce web sites: featheredhaven, antioxidantsuperpills, eweightlossplus, ezhealthylifestyles, and wildwestaccents. In addition he has designed web sites for various businesses and organizations such as maxpac. He can be emailed at shancma@live.com
