Sunday, July 10, 2011

Vegetarian to Think Sensibly for Their Food Choice

Food for Life distributes food on an internati...Image via Wikipedia
1.To get protein ;
Egg is very good source of protein, but vegetarians should try to get the replacement from variety of plant foods. Sources of protein for vegetarians include;
  • beans,
  • peas,
  • nuts and
  • dairy products.
2. Sources of calcium:
Calcium is used for building bones and teeth. Some vegetarians consume dairy products, which are
excellent sources of calcium. Other sources of calcium for vegetarians include;
  • calcium-fortified soy-milk (soy beverage),
  • tofu made with calcium sulfate,
  • calcium-fortified breakfast cereals,
  • orange juice, and
3. Simple changes in diet menu can be helpful:
Many popular main dishes are or can be vegetarian—such as pasta primavera, pasta with marinara or pesto sauce, veggie pizza, vegetable lasagna, tofu-vegetable stir-fry and bean burritos.
4. Cookouts:
  • For barbecues, try veggie or soy burgers, soy hot dogs, marinated tofu or tempeh, and fruit kabobs.
  • Grilled veggies are great, too! Beans and peas can be included because of their high nutrient content, consuming beans and peas is recommended for everyone, vegetarians and non-vegetarians alike. Enjoy some vegetarian chili, three bean salad, or split pea soup. Make a hummus- filled pita sandwich.
5. Trying different veggie versions:
A variety of vegetarian products look—and may taste—like their non-vegetarian counterparts but are usually lower in saturated fat and contain no cholesterol.
  • For breakfast, try soy-based sausage patties or links.
  • For dinner, rather than hamburgers, try bean burgers or falafel (chickpea patties).
  • Nuts make great snacks. Choose unsalted nuts as a snack and use them in salads or main dishes. Add almonds, walnuts, or pecans instead of cheese or meat to a green salad.
6. Making some small changes at restaurants:
Most restaurants can make vegetarian modifications to menu items by substituting meatless sauces or non- meat items, such as tofu and beans for meat, and adding vegetables or pasta in place of meat. Ask about available vegetarian options.
7. Getting vitamin B12:
Vitamin B12 is naturally found mostly in animal products. Vegetarians should choose fortified foods such as cereals or soy products, or take a vitamin B12 supplement if they do not consume any animal products. Check the Nutrition Facts label for vitamin B12 in fortified products.
Find a vegetarian pattern for you: go to and check.
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