You may have never thought about the fact that all foods have calories--both vegetarian foods and non-vegetarian foods. Eating the right number of calories to lose or maintain your weight is important no matter your chosen eating pattern. If you are interested in losing some weight or maintaining your current weight, choose vegetarian foods that are lower in calories but still high in nutritional value.
Grains
Grains make up the foundation of the MyPyramid.gov food pyramid. As a vegetarian, you most likely eat grains throughout the day. Make lower calorie choices by choosing breads that have fewer than 50 calories a slice to save 30 calories per slice, according to the USDA National Nutrient Database. Oats, polenta, grits and couscous are good, low-calorie choices. Oatmeal has just 97 calories per prepared packet. Do not add butter, oil or sugar to your grains to save about 100 calories per tablespoon of oil and butter, and 32 calories per teaspoon of sugar. Be conscious of the serving sizes on the label, as a serving of pasta or rice is 1/2 cup.
Dairy
Dairy products give you calcium, protein and, if fortified, vitamins D and A. Full-fat dairy products are high in calories and unhealthy saturated fat. Whole milk has 146 calories per cup, and skim milk only 83. Change the types of dairy you eat to save calories. The University of Michigan Health System recommends low or non-fat yogurts, fat-free cottage cheeses, light or fat-free sour cream, skim-milk mozzarella cheese and kefir as good choices. Look for dairy products that contain fewer than 3 grams of fat per individual serving. For a treat, eat fat-free frozen yogurt with 117 calories per 1/2 cup instead of ice cream.
Protein Sources
As a vegetarian, your protein comes not from meats, but from plants. The University of California recommends you eat 5.5 oz. of "protein-rich foods" every day. Although a good source of the healthier fats, nuts and seeds are high in calories. One ounce, or 23 almonds has 163 calories. Eat a two egg-white omelet for breakfast and consume just 34 calories, as compared to 74 calories for one whole egg. Choose 1/2 veggie burger in a reduced-calorie pita wrap for lunch, and dip carrots and broccoli in 1 tbsp.of fat-free hummus for a snack. Eat two filling cups of vegetable soup and consume a mere 144 calories. When making bean dishes, saute the onions and garlic in water.
Vegetables and Fruits
Vegetables and fruits do contain fewer calories per ounce than meats; however, it is possible to eat too many calories by adding unnecessary ingredients to healthy foods. If you eat broccoli, use garlic and onion as a seasoning instead of a cheese sauce. Keep your salads low in calories by leaving off fried croutons, full-fat cheeses, salted nuts and salad dressings. According to the USDA National Nutrient Database, 1 1/2 cups of salad with egg and cheese has 102 calories. Eat your vegetables raw, or steam them instead of making a vegetable casserole. Avoid mayonnaise-drenched fruit salads and do not add sugar to grapefruit. Make fruit smoothies with ice instead of ice cream.
References
- USDA National Nutrient Database for Standard Reference, Release 17: Energy Content of Selected Foods per Common Measure
- University of Michigan Health System: Dairy
- University of California: Vegetarianism
- USDA National Nutrient Database: Nuts, Almonds
- MayoClinic.com: Vegetarian Diet: Will It Help Me Lose Weight
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