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Planning A Healthy Vegetarian Diet
from: Karlie BestlerA well-planned vegetarian diet is a healthy way to meet your nutritional needs. Adopting a healthy cooking vegetarian diet isn't as simple as just not eating meat. You need to take extra steps to ensure you're meeting your daily nutritional needs when adopting a healthy cooking vegetarian diet.
A healthy cooking vegetarian diet consists primarily of plant-based foods, such as fruits, vegetables, whole grains, legumes, nuts and seeds. Because the emphasis is on non meat food sources, a healthy cooking vegetarian diet generally contains less fat and cholesterol and typically includes more fiber.
Types of Vegetarians
Vegetarians fall into groups defined by the types of animal-derived foods they eat:
Vegans eat only plant-based foods. They don't eat foods from animals, including meat, poultry, fish, milk, eggs and cheese.
Lacto vegetarians consume milk and milk products along with plant-based foods. They omit eggs as well as meat, fish and poultry.
Lacto ovo vegetarians eat eggs, milk and milk products, such as cheese and yogurt, in addition to plant-based foods. They omit red meat, fish and poultry.
Flexitarians (semi vegetarians) primarily follow a plant-based diet but occasionally eat small amounts of meat, poultry or fish.
Vegetarian Food Pyramid
To keep your vegetarian diet on track, you may find a vegetarian food pyramid helpful. A vegetarian food pyramid outlines various food groups and food choices that form the foundation of a healthy cooking vegetarian diet if eaten in the right quantities.
No matter what your age or situation, a well-planned healthy cooking vegetarian diet can meet your nutritional needs. Older people, pregnant or breastfeeding women, children and teenagers can all do well on a plant-based diet. If you are unsure whether a healthy cooking vegetarian diet is right for you, talk to your doctor or a registered dietitian before beginning a healthy cooking vegetarian diet.
Meat alternatives:
Meatless products, such as tofu dogs, soy burgers, nut loaves or texturized vegetable protein, add variety to a healthy cooking vegetarian diet. These meatless products are found in many grocery stores and health food markets. Meatless products simulate the taste and texture of meat and usually have less fat and fewer calories. Many of the meatless products, such as tofu or tempeh, are made from soybeans.
Alternatives For Eggs and dairy products:
If you follow a vegan diet, you may need to find alternatives for eggs and dairy products. Try these suggestions when meal planning or cooking a vegan healthy cooking vegetarian diet:
Milk. Drink fortified soymilk, rice milk or almond milk in place of cow's milk.
Butter. When sauteing, use olive oil, water, vegetable broth, wine or fat-free cooking spray instead of butter. In baked goods, use canola oil.
Cheese. Use soy cheese or nutritional yeast flakes, which are available in health food stores.
Eggs. In baked goods, try commercial egg replacers, a dry product made mostly of potato starch. You can use the following to replace one egg: 1/4 cup whipped tofu or 1 tablespoon milled flaxseed mixed with 3 tablespoons of water. For an egg-free omelet use tofu instead of eggs.
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