1. Choose Whole Grains
All grains start out as whole grains. After milling, often the important components--the starchy endosperm, the fiber-rich bran and the germ--are stripped. Whole grains keep these components in place and contain protective antioxidants in surprising amounts. We often think about fruits and vegetables as nutrition champions, but whole grains provide some unique antioxidants as well. Corn, for example, has nearly twice the antioxidant activity of apples. Wheat and oats are similar to broccoli and spinach when it comes to antioxidant activity.
2. Add More Beans to Your Diet
Adding more beans to your diet is easier than you think. Beans have been known as poor man's meat and they have nourished the world since the beginning of time. Nutritionally speaking, beans are powerhouses of energy, and have many vitamins and minerals. They are good sources of protein, iron, phosphorus and potassium. Most are also fat-free, and unless canned, low in sodium. They are also a very good source of fiber. They even offer a small amount of calcium (about 40 to 80 mg per cup).
Try incorporating more beans in to your diet by adding garbanzo beans or a 3-bean salad to your green salad; add black beans and navy beans to a meatless chili recipes; use canned beans (drain and rinse) for a convenient way to make soups or dips; add a rinsed can of navy beans to your potato salad.
3. Balance Vitamins and Minerals
Iron, zinc, calcium, vitamin D, riboflavin, vitamin B-12, vitamin A and iodine are sometimes tricky to ensure an adequate supply in the vegetarian diet. In some cases, use of fortified foods or supplements can be helpful in meeting recommendations for individual nutrients. If you omit dairy, be sure to review your calcium and vitamin D intake. Choose calcium fortified soymilk, calcium fortified cereals, calcium fortified orange juice, tofu, tempeh, leafy green vegetables, TVP (textured vegetable protein), bok choy or vegetarian baked beans. Include a once-a-day type multivitamin-mineral if you feel you need it.
4. Quality Protein
Protein is essential and also helps ensure adequate vitamin and mineral intake. As long as all food groups are included (whole grains, vegetables and nuts or beans) protein will be adequate. For variety try some meat analogs--products that are vegetable based but made to look and taste like meat. Investing in a good vegetarian cookbook can help provide new ideas to keep your diet enjoyable.
5. It's All Good
According to Vegetarian Nutrition, a practice group of the American Dietetic Association, there are many ways to plan a healthy vegetarian diet. The most important rule is to include a variety of whole grains, legumes, vegetables and fruits as well as nuts in the diet. Lacto-ovo vegetarians also include milk and eggs. Vegans restrict all animal products. Vegetarian diets offer a number of nutritional benefits, including lower levels of saturated fat, cholesterol and animal protein as well as higher levels of carbohydrates, fiber, magnesium, potassium, folate and antioxidants such as vitamins C and E and phytochemicals.
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