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Vegetarian diet: How to get the best nutrition A well-planned

vegetarian diet is a healthy way to meet your nutritional needs. Find out what

you need to know about a plant-based diet. Adopting a healthy vegetarian diet

isn't as simple as scraping meat off your plate and eating what's left. You need

to take extra steps to ensure you're meeting your daily nutritional needs.

Vegetarian diet planning

CLICK TO ENLARGE Vegetarian Diet Pyramid

 

A healthy vegetarian diet consists primarily of plant-based foods, such as

fruits, vegetables, whole grains, legumes, nuts and seeds. Because the emphasis

is on nonmeat food sources, a vegetarian diet generally contains less fat and

cholesterol, and typically includes more fiber.

Vegetarians fall into groups defined by the types of animal-derived foods they

eat:

 

Vegans eat only plant-based foods. They don't eat foods from animals,

including meat, poultry, fish, milk, eggs and cheese.

Lacto-vegetarians consume milk and milk products along with plant-based

foods. They omit eggs as well as meat, fish and poultry.

Lacto-ovo vegetarians eat eggs, milk and milk products, such as cheese and

yogurt, in addition to plant-based foods. They omit red meat, fish and poultry.

Flexitarians (semivegetarians) primarily follow a plant-based diet but

occasionally eat small amounts of meat, poultry or fish.

 

To keep your vegetarian diet on track, you may find using a vegetarian food

pyramid helpful. This pyramid outlines various food groups and food choices

that, if eaten in the right quantities, form the foundation of a healthy

vegetarian diet.

No matter what your age or situation, a well-planned vegetarian diet can meet

your nutritional needs. Even children and teenagers can do well on a plant-based

diet, as can older people, and pregnant or breast-feeding women. If you're

unsure whether a vegetarian diet is right for you, talk to your doctor or a

registered dietitian.

 

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Food pyramid: An option for better eating

 

 

 

Meat alternatives Meatless products, such as tofu dogs, soy burgers, nut

loaves or texturized vegetable protein, add variety to your vegetarian diet.

These products, found in many grocery stores and health food markets, simulate

the taste and texture of meat and usually have less fat and fewer calories. Many

of the meatless products, such as tofu or tempeh, are made from soybeans.

If you follow a vegan diet, you may need to find alternatives for eggs and

dairy products. Try these suggestions when meal planning or cooking:

 

Milk. Drink fortified soymilk, rice milk or almond milk in place of cow's

milk.

Butter. When sauteing, use olive oil, water, vegetable broth, wine or

fat-free cooking spray instead of butter. In baked goods, use canola oil.

Cheese. Use soy cheese or nutritional yeast flakes, which are available in

health food stores.

Eggs. In baked goods, try commercial egg replacers — a dry product made

mostly of potato starch. Or you can use the following to replace one egg: 1/4

cup whipped tofu or 1 tablespoon milled flaxseed mixed with 3 tablespoons of

water. For an egg-free omelet use tofu instead of eggs.

Ensuring adequate nutrition The more restrictive a diet is, the more

difficult it is to get all the nutrients your body needs. A vegan diet, for

example, eliminates food sources of vitamin B-12, as well as milk products,

which are a good source of calcium. Other nutrients, such as iron and zinc, are

available in a meatless diet, but you need to make an extra effort to ensure

they're in yours.

Here are nutrients that may be deficient in a vegetarian diet and how you can

get these nutrients from nonmeat sources:

 

Protein. Your body needs protein to maintain healthy skin, bones, muscles and

organs. Vegetarians who eat eggs or dairy products have convenient sources of

protein. Other sources of protein include soy products, meat substitutes,

legumes, lentils, nuts, seeds and whole grains.

Calcium. This mineral helps build and maintain strong teeth and bones.

Low-fat dairy foods and dark green vegetables, such as spinach, turnip and

collard greens, kale, and broccoli, are good sources of calcium. Tofu enriched

with calcium and fortified soy milk and fruit juices are other options.

Vitamin B-12. Your body needs vitamin B-12 to produce red blood cells and

prevent anemia. This vitamin is found almost exclusively in animal products,

including milk, eggs and cheese. Vegans can get vitamin B-12 from some enriched

cereals, fortified soy products or by taking a supplement that contains this

vitamin.

Iron. Like vitamin B-12, iron is a crucial component of red blood cells.

Dried beans and peas, lentils, enriched cereals, whole-grain products, dark

leafy green vegetables, and dried fruit are good sources of iron. To help your

body absorb nonanimal sources of iron, eat foods rich in vitamin C — such as

strawberries, citrus fruits, tomatoes, cabbage and broccoli — at the same time

you consume iron-containing foods.

Zinc. This mineral is an essential component of many enzymes and plays a role

in cell division and in the formation of proteins. Good sources of zinc include

whole grains, soy products, nuts and wheat germ.

The key to a healthy vegetarian diet — or any diet for that matter — is to

enjoy a wide variety of foods. Since no single food provides all of the

nutrients that your body needs, eating a wide variety helps ensure that you get

the necessary nutrients and other substances that promote good health.

 

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Healthy diet: Do you know what to eat?

 

 

 

Getting started If you're thinking of switching to a vegetarian diet but

aren't sure where to begin, start with menu planning.

 

Start with what you know. Make a list of meatless meals you already prepare

regularly, such as spaghetti with tomato sauce or vegetable stir-fry.

Make meatless substitutions. Select meals that could easily become meat-free

with a couple of substitutions. For example, you can make vegetarian chili by

leaving out the ground beef and adding an extra can of black beans or soy

crumbles. Or make fajitas using extra-firm tofu rather than chicken. You may be

surprised to find that some dishes require only simple substitutions.

Experiment with new meal ideas. Buy or borrow vegetarian cookbooks. Scan the

Internet for vegetarian menus or for tips about making meatless substitutions.

Check out ethnic restaurants to sample new vegetarian cuisine. The more variety

you bring to your vegetarian diet, the better the chance you'll meet all your

nutritional needs

Thought this might help some of the people new to the vegetarian group.

simple, and easy to understand...

 

 

 

 

 

 

 

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