Instead, choose protein sources that are low in
fat, such as beans.
If needed, take supplements if your diet lacks
certain vitamins and minerals.
Learn to read the Nutrition Facts label on food
packages. The label tells you the ingredients and
nutrition contents of the food product.
Healthy eating for vegetarians:
10 tips for vegetarians
1. Think about protein
Your protein needs can easily be met by eating a
variety of plant foods. Sources of protein for
vegetarians include beans and peas, nuts, and soy
products (such as tofu, tempeh). Lacto-ovo
vegetarians also get protein from eggs and dairy
foods.
2. Bone up on sources of calcium
Calcium is used for building bones and teeth. Some
vegetarians consume dairy products, which are
excellent sources of calcium. Other sources of
calcium for vegetarians include calcium-fortified
soy milk (soy beverage), tofu made with calcium
sulfate, calcium-fortified breakfast cereals and
orange juice, and some dark-green leafy vegetables
(collard,turnip,mustard greens and bok choy).
3. Make simple changes
Many popular main dishes are or can be vegetarian
– such as pasta primavera, pasta with marinara or
pesto sauce, veggie pizza, vegetable lasagna, tofuvegetable
stir-fry, and bean burritos.
4. Enjoy a cookout
For barbecues, try veggie or soy burgers, soy hot
dogs, marinated tofu or tempeh, and fruit kabobs.
Grilled veggies are great, too!
5. Include beans and peas
Because of their high nutrient content, consuming
beans and peas is recommended for everyone,
vegetarians and non-vegetarians alike.
Enjoy some vegetarian chili, three bean salad, or
split pea soup. Make a hummus-filled pita
sandwich.
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 bean burgers or falafel (chickpea patties).
7. Make some small changes at restaurants
Most restaurants can make vegetarian
modifications to menu items by substituting
meatless sauces or non-meat items, such as tofu
and beans for meat, and adding vegetables or pasta
in place of meat. Ask about available vegetarian
options.
8. Nuts make great snacks
Choose unsalted nuts as a snack and use them in
salads or main dishes. Add almonds, walnuts, or
pecans instead of cheese or meat to a green salad.
9. Get your vitamin B12
Vitamin B12 is naturally found only in animal
products. Vegetarians should choose fortified
foods such as cereals or soy products, or take a
vitamin B12 supplement if they do not consume any
animal products. Check the Nutrition Facts label
for vitamin B12 in fortified products.
10. Find a vegetarian pattern for you
Go to www.dietaryguidelines.gov and check
appendices 8 and 9 of the Dietary Guidelines for
Americans, 2010 for vegetarian adaptations of the
USDA food patterns at 12 calorie levels.
Harsha
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/www.dietaryguidelines.gov