Healthy Food Guide For The Vegetarian Diet

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.
The general viewpoint is that you can't go wrong with a vegetarian diet; it is nutrient rich with plenty of fiber, vitamins and antioxidants. But did you know that vegetarian diets can be low in protein if adequate beans, lentils, and/or dairy are not included? For example, a vegetarian meal that only consists of a leafy green salad with a side of whole grain bread is low in protein. Adding beans to the leafy green salad, a side of lentil soup, and/or a serving of non-fat milk or yogurt are easy ways to include protein in the meal. Also, eating the same lettuce salad for lunch every day can also mean that your diet lacks variety. Eating a variety of vegetables and fruits ensures that you are getting different nutrients from naturals foods on a regular basis. Whether you are eating at home or in a restaurant, there are websites with free tools that you can use to look up the nutrition data of foods and recipes.  healthy pasta salad recipes


Types of vegetarian diets:

When people think about a vegetarian diet, they typically think about a diet that doesn't include meat, poultry or fish. But vegetarian diets vary in what foods they include and exclude:
  *  Vegetarian diets exclude meat, fish, poultry and eggs, as well as foods that contain them. Dairy products, such as milk, cheese, yogurt and butter, are included.
  *  Ovo vegetarian diets exclude meat, fish and poultry, but allow dairy products and eggs.
   * Vegan diets exclude meat, poultry, fish, eggs and dairy products — and foods that contain these products. healthy pasta salad recipes

Make sure that your diet is healthy and includes all of the key nutrients. and  Include vegan sources of:

Protein

Protein is key in building and keeping muscles and red blood cells healthy. It supports growth all through the life cycle. Good sources of protein include:

Soy and soy products like tofu and fortified soy drinks.

 Meat alternatives like textured vegetable protein (TVP) and veggie burgers.

 Dried beans, peas and lentils like kidney, black and white beans, chickpeas and black-eyed peas and red, brown and green lentils. healthy pasta salad recipes

Iron

Iron helps carry oxygen to different parts of the body. Iron can be better absorbed by including vitamin C rich foods like citrus fruits and juices, kiwi, mango, melons, potatoes, sweet peppers, broccoli and some green leafy vegetables with meals. Remember, vegetarians need about twice as much iron. Vegetarians should choose several iron-rich plant sources daily. Good sources of iron include:

Soy and soy products like firm or extra firm tofu and fortified soy drinks.

Meat alternatives like textured vegetable protein (TVP) and veggie burgers.

Dried beans, peas and lentils like kidney, pinto and adzuki beans, chickpeas and   black-eyed peas, and red, brown and green lentils. healthy pasta salad recipes

 Fortified grain products, nuts and seeds like almonds and sesame seeds.

Fruits like prunes, raisins and apricots and dark green vegetables like collards, okra and bok choy.

Vitamin B12  healthy pasta salad recipes

Vitamin B12 is important for making red blood cells and helping the body to use fats. Good sources of vitamin B12 include:

Red Star nutritional yeast.

Fortified soy and other fortified non-dairy drinks.

Fortified meat alternatives like TVP and veggie burgers.

Vitamin D

Vitamin D helps the body to absorb calcium and phosphorus and helps bones and teeth use these minerals. Good sources of vitamin D include:

Fortified soy and other fortified non-dairy drinks.

Soft margarines.

Calcium

Calcium helps bones to grow and stay healthy. It also helps muscles to contract and the heart to beat. Good sources of calcium include:

Fortified soy drinks and products like soy yogurts and calcium-set tofu.

Soybeans, navy beans and white beans.

Nuts and nut products like almonds and almond butter.

Seeds and seed products like sesame seeds and their butter (tahini).

Blackstrap molasses.

Vegetables such as bok choy, okra, collard greens and turnip greens.

Fruits like figs and fortified orange juice.

Zinc

Zinc is needed for growth. It helps the body to protect itself from disease and heal wounds. Good sources of zinc include:

Soy and soy products like tofu and fortified soy drinks.

Dried beans, peas and lentils.

Nuts and seeds and their butters like peanuts and peanut butter, sesame seeds and their butter (tahini) and others like pecans, cashews, pumpkin and flax seed.

Whole grains and fortified cereals.

Linolenic acid (omega-3 fat)

Omega-3 fats are helpful in preventing heart disease and important for eye, nerve and brain development. Good sources of omega-3 fats include:

Oils like canola, flax seed, walnut and soybean.

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