In order to live a healthier lifestyle, millions of Americans have turned to vegetarianism, according to Vegetarian Times. Vegetarianism is the exclusion of meat and other animal products from the diet. The Mayo Clinic recognizes vegetarianism as a way to reduce the risk of heart disease. If you have been considering a vegetarian lifestyle, start by familiarizing yourself with some staple vegetarian foods.
Soy
For vegetarians, especially vegans who exclude eggs and dairy, maintaining adequate protein intake is a priority. Soy is a complete protein, supplying all essential amino acids. In addition to its nutritional value, soy offers almost unlimited flexibility. Soy can be a replacement for meat in burgers, hot dogs and bacon. You can also eat soybeans themselves steamed or toasted, or in soy-nut butter. Pour soy milk over cereal, use it to lighten coffee, or turn it into ice cream.
Chickpeas
Also known as garbanzo beans, chickpeas are a high-protein legume used to make several Middle-Eastern staples. Boil and then crush chickpeas with garlic to make hummus, a high-protein spread typically eaten with pita. Season and fry balls of ground chickpeas to make falafel. Served in a pita, falafel has a similar consistency to hamburger. You can also use chickpea flour to make Burmese tofu, which shares some of the flexibility of its soy-based cousin.
Whole Grains
Savvy Vegetarian recommends getting a total of 50 to 60 percent of your total calories from whole grains. Whole grains, including whole wheat, brown rice and barley combine complex carbohydrates with fiber, giving you slow-burning energy. You can also combine whole grains with nuts and legumes to make complete proteins. To keep your fiber content high, avoid white rice and flour, which have much of their nutrients and fiber stripped away.
Vegetables
With their high amounts of vitamins, minerals and fiber, vegetables should be plentiful in any vegetarian diet. Low in calories, vegetables fill you up without sacrificing your waistline. Mixed vegetables add an appetizing variety of colors and flavors to any meal. Vegetables can be cooked, served as salad, or snacked on raw throughout the day.
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