Many people are eating vegetarian these days. There are many reasons to go vegetarian---whether it's the choice to eat cruelty-free, save money or pursue a healthy diet. According to the Mayo Clinic, vegetarians generally eat fewer calories and less fat, weigh less and have lower cholesterol levels than meat eaters. Most vegetarians supplement their diets with dairy products and egg products, making a vegetarian diet both delicious and varied.
Fruits and Vegetables
Fruits and vegetables are staples in a vegetarian diet. Eat fruits and vegetables seasonally for variety. Spring and summer fruits and vegetables include tomatoes, zucchini, corn, spinach, berries and melons. Fall and winter selections include pumpkins, potatoes, apples and leeks. When choosing fruits and vegetables, think color. Dark berries are rich in anti-oxidants, while oranges and sweet potatoes are rich in vitamin C.
Meat Alternatives
There are many meat alternative products that are good sources of protein and can be prepared in the same way as meats. Tofu is probably the best known meat alternative. According to The Vegetarian Society, a single serving of tofu has over 10 grams of protein, about a quarter of the daily requirements of a woman aged 19 to 49. You can purchase tofu plain or pre-packaged and flavored to resemble bacon, burgers, chopped meat, chicken and more. Other meat alternatives include seitan, which is made from wheat gluten, and tempeh, which is made from fermented soybeans and has a more dense texture than tofu.
Nuts and Beans
Nuts and beans provide much needed protein in a vegetarian diet. Beans are especially useful in soups and stews, and you can also form them into patties to make sandwiches. You can eat nuts raw or cooked, but you should eat them in moderation, as they can have a high fat content.
Grains and Pastas
Grains and pastas are a source of carbohydrates, providing needed energy to vegetarian diets. Look for whole wheat and multi-grain varieties of breads and pastas, rather than the white varieties which have little nutritional value. Avoid overindulging in pastas--mix them with plenty of fresh vegetables and a protein such as cannelini beans, spinach or tofu crumbles for a well balanced pasta meal.
Cheese, Dairy and Eggs
Most vegetarians supplement their diets with dairy and eggs. Cheese, milk, yogurt and eggs give a vegetarian diet variety and needed protein and fats. Yogurts and fresh fruits and nuts make a refreshing and light breakfast or snack, while boiled eggs and cheese can add flavor, texture and protein to a lunch or dinner salad. There are soy milks, cheese and yogurt products available for people wishing to eliminate animal-based products from their diets.
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