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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.