There are three different types of vegetarian diets, vegan, lacto-vegetarian and lacto-ovo vegetarian diets. People who follow the vegan diet do not eat animal products such as meat, fish, poultry, eggs and dairy. Lacto-vegetarians do not eat meat, fish, poultry and eggs, but do eat dairy products such as milk and cheese. Lacto-ovo vegetarians do not eat meat, poultry, fish, but do eat dairy and eggs. Vegetarian diets are lower in fat than other types of diets since they exclude meat, poultry and fish.
Low-Fat Protein Options
There are many low-fat protein options for vegetarians. Beans, lentils, tofu and whole grains are some low-fat examples that provide protein. A half cup of cooked beans has 8 g of protein and less than 1 g of fat. A half cup of cooked lentils contain 20 g of protein and less than a gram of fat. Three oz. of tofu has 8 g of protein and 4 g of fat. A slice of whole wheat bread has 4 g of protein and 2 g of fat.
Healthy Fats
Healthy fats such as omega-3 fatty acids are important in any diet, as well as a vegetarian diet. Vegetarians can find omega-3 fatty acids in walnuts, pumpkin seeds, flaxseed, flaxseed oil, canola oil and soybeans. Monounsaturated fat is another healthy fat that can be found in avocados, peanut butter, olive oil, nuts and seeds.
Low-Fat Snacks
There are many snacking options in the grocery stores and many of them are processed foods such as crackers, chips and other junk foods that contain a high amount of calories and fat. Healthy low-fat snack options include fruit, vegetables with peanut butter or an ounce of cheese. Vegetables dipped in hummus is a low-fat snack that also contains protein. Baked tortilla chips and salsa and air popped popcorn are also low-fat snack options.
Making Low-Fat Meals
To make a healthy, low-fat vegetarian meal, chose a protein option and pair it with a complex carbohydrate such as brown rice, whole wheat pasta or whole wheat bread. Add a serving or two of vegetables or fruit. Add in a serving of healthy fat such as olive oil to create a balanced, low-fat meal. Those who eat dairy products should chose low-fat or fat-free versions to follow a low-fat diet.
References
- Mayo Clinic: Vegetarian Diet How to Get the Best Nutrition
- "Nutrition Concepts and Controversies 10th Edition"; Frances Sizer and Ellie Whitney; 2006
Member Comments