Download Eating Healthy the Vegetarian Way

Additional Information
Eating Healthy
the Vegetarian
Way
Vegetarian Ways
Healthy Vegetarian Choices
Vegetarians choose not to eat meat, poultry,
and fish. Instead, they eat mainly plant foods,
such as fruits, vegetables, grains, dried beans
and peas, and seeds and nuts.
A diet rich in plant foods may help to prevent
or treat heart disease, high blood pressure,
type 2 diabetes, obesity, and cancer. For good
health, choose a variety of nutrient-rich foods
and drinks every day.
Some people become vegetarians for their
health or because the food tastes good. Others
have cultural, religious, or ethical reasons.
E
L
P
M
Types of Vegetarians
•Lacto-ovo-vegetarians do not eat
meat, poultry, or fish. They will eat eggs
and dairy foods.
•Lacto-vegetarians do not eat meat,
poultry, fish, or eggs. They will eat dairy
foods.
To find a Registered Dietitian in
your area, go to “Find a Registered
Dietitian” at www.eatright.org
Copyright © 2010 American Dietetic Association. All rights reserved.
Printed in the United States of America.
710711
10/10
A
S
•Vegans do not eat any animal products.
They don’t eat meat, poultry, fish, eggs,
milk, cheese, or other dairy foods. They
also avoid foods with ingredients
that come from
animals. Many
vegans do not
eat honey.
Protein
Plant foods with protein include dried beans
and peas, nuts and seeds, soy foods, and
whole grains. Eggs and fat-free or low-fat
dairy foods also have protein.
Calcium
Fat-free and low-fat dairy foods are great for
calcium. You can also get calcium from dark,
leafy greens, such as mustard, collard, and
turnip greens, as well as bok choy, broccoli,
dried beans, and dried figs.
Some foods have calcium added to them.
Look for tofu prepared with calcium, as well
as calcium-fortified breads, cereals, juices,
and soymilk.
Iron and Vitamin C
Foods with iron include dried beans and
peas, dark green vegetables, dried fruits,
prune juice, pumpkin seeds and sesame
seeds, soybean nuts, and edamame. You can
also choose iron-fortified breads and cereals.
To get more iron from plant foods, eat or
drink them with foods rich in vitamin C.
Good choices for vitamin C are citrus fruits
and juices, broccoli, tomatoes, and peppers.
Zinc
For zinc, eat dried beans, wheat germ, and zincfortified cereals. Dairy foods also have zinc.
Vitamin B-12
Focus on Fruits
Good choices for vitamin B-12 include eggs,
fat-free and low-fat dairy foods, and some
fortified cereals and soy drinks. Nutritional
yeast is another food with this vitamin.
Eat at least 2 cups of fruit each day. Choose
fruits that are fresh, frozen, canned in natural
juice, or dried.
Vitamin D
Eat three servings of fat-free or low-fat milk,
yogurt, or cheese every day. If you don’t eat
dairy foods, choose calcium-fortified foods
and dark green vegetables.
For vitamin D, chooose dairy foods, as well
as some fortified cereals and soy drinks.
(Note: Your body makes its own vitamin D
when skin is exposed to sunlight.)
Vegetarian Meal Planning
Here are some tips for planning healthy meals.
Choose Whole Grain Products
Whole grain foods have more fiber and other
nutrients than foods made with refined grains
(like white rice and white flour). Aim for at
least 3 ounces of whole grains each day.
Good choices include
100% whole grain bread,
pasta, and crackers; brown
or wild rice; and whole
grain cereals (like oatmeal
and shredded wheat).
Vary Your Veggies
Eat at least 2½ cups of
vegetables every day.
Enjoy a variety of
vegetables, especially
dark green and
orange ones.
Enjoy Calcium-Rich Foods
Many vegetarians can get all the vitamins
and minerals they need from the foods they
eat. However, your health care team may
recommend that you take a multivitamin or
supplements such as vitamin B-12, vitamin D,
iron, or calcium. Talk with your doctor or RD
about what is best for you.
E
L
P
M
Go Lean with Protein
Choose protein foods that are low in saturated
fat and cholesterol. Good choices include
beans, peas, nuts, and seeds, as well as fat-free
or low-fat milk, yogurt, and cheese.
Eggs also provide protein, but the yolks
contain cholesterol. Eat them in moderation.
A
S
Enjoy Sweets and High-Fat Foods in
Small Amounts
Go easy on sweets and high-fat foods, such as
cookies, cakes, candies, some salad dressings,
and snack chips. These kinds of foods can be
high in calories and lack healthy nutrients.
Avoid Trans Fats
What About Supplements?
Read food labels and avoid foods made with
“hydrogenated” oil. These foods contain trans
fats, which are not heart healthy.
Know Your Limits for Salt
Going Meat-Free One Step at
a Time
Are you aiming to cut back on eating meat
while enjoying more vegetables, fruits, beans,
and grains? Here are some tips to try:
•List the meatless dishes you already enjoy.
Make an effort to eat these more often.
Stocking Your Kitchen
•Look for new recipes or meal ideas in
magazines and cookbooks and on the Web.
Vegetarian meals and snacks can be quick and
easy if you plan ahead. Here are some ideas for
a well-stocked kitchen.
•Order a vegetarian meal at your favorite
restaurant. For example, many ethnic
restaurants offer meatless dishes.
Refrigerator
Fruits and vegetables
Dairy foods
Other fresh foods
Freezer
Unsweetened frozen fruits
Frozen vegetables without
added salt
Cupboards
Whole grain cereals, oatmeal,
breads, pasta, and crackers
Canned or dried beans, such as
pinto beans, black beans, and
chickpeas
Brown and wild rice
Low-sodium or salt-free
vegetarian soups
Sodium (salt) can raise your risk for high blood
pressure. Check the Nutrition Facts on food
labels, and choose foods with less than 5%
Daily Value (DV) for sodium.
Canned vegetables without
added salt
Fresh fruits and vegetables have little or no
sodium. Avoid adding salt to foods when
cooking or at the table. Rinse canned beans
and vegetables to wash away some of the salt.
Canned fruit in natural juices
Peanut butter, other nut butters,
and tahini (sesame seed spread)
•Skip the meat on pizza. Instead, choose
roasted peppers, zucchini, mushrooms, or
eggplant.
•Enjoy beans, veggie burgers, or soy crumbles
in sandwiches and tacos.
•In casseroles, stews, soups, and chili,
replace meat with cooked beans or chopped
vegetables. You could also add quinoa,
bulgur wheat (cracked, rolled wheat), tempeh
(cultured soybeans), seitan (wheat gluten), or
tofu (soybean curd).
•Try tofu, soymilk, soy cheese, or soy yogurt
in recipes that call for dairy foods. You can
make dairy-free lasagna, mashed potatoes, or
casseroles.