The Vegetarian Diet consists primarily of plant-based foods, such as fruits, vegetables, whole grains, legumes, nuts and seeds. Since the Vegetarian Diet excludes meat, it has less fat and cholesterol, and typically includes more fiber. If well-planned, the Vegetarian Diet can meet your nutritional needs and can be beneficial for the whole family.
So you�re ready to become a vegetarian? Making the switch is not as easy as taking meat out of your diet plan and eating what's left. You need to take extra steps to ensure you're meeting your daily nutritional needs. You can start with what you already know and we�ll fill in the gaps with nutritional information and meat substitution ideas.
Start off by making a list of meals you prepare on a regular basis. Next, pick out dishes that could easily become meat-free with a couple of substitutions. You may be surprised to find that some dishes require only simple 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. You can also try fajitas using extra-firm tofu rather than chicken. Finding meat substitutes is not difficult thanks to the growing popularity of this diet. Now, super markets and specialty stores carry a variety of meatless products that simulate the taste and texture of meat such as tofu dogs, veggie burgers, soy burgers, and nut loaves. Incorporating these into your diet creates savory meals with fewer calories.
It is important to ensure you are getting adequate nutrition through the Vegetarian Diet. There are nutrients that may be deficient in the Vegetarian Diet and thus knowing how to get these nutrients from non-meat sources becomes a crucial step.
Calcium
Calcium helps to 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 for those on the Vegetarian Diet.
Iron
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.
Protein
Protein is crucial to maintain healthy skin, bones, muscles and organs. Protein can be found in eggs, dairy, soy products, nuts and seeds.
Zinc
Zinc 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.
Not sure that the
Vegetarian Diet is the right diet plan for you? Browse some of our other diet plan options: