Vegetarianism is a personal choice. Some people choose to abstain from meat for ethical or religious reasons. For others, it is a matter of personal taste. Just as there is no magic weight loss pill, there are no magic vegetarian diet foods. With careful planning, a vegetarian diet can provide all of the nutrients required for optimal health and still promote weight loss if necessary. Check with your health-care provider before following this or any diet plan.
Grains
The Vegetarian Resource Group, a nonprofit organization dedicated to educating the public on vegetarianism, has designed a vegetarian guide based on the USDA food pyramid. The foundation or main source of calories for both food pyramids is carbohydrates. The VRG recommends six to 11 servings of grains daily, such as rice, cereal, bread and pasta. At least half of these should be whole grains. One slice of bread equals one serving, or 1/2 cup of cooked rice, pasta or oatmeal. Whole grains are rich in fiber, which helps you feel full and eliminates waste.
Fruits and Vegetables
The next level of the vegetarian food pyramid is fruits and vegetables. A healthy diet includes two to four servings of fruit and three to five servings of vegetables. One serving is equivalent to 1/2 cup, or about the size of a tennis ball. Examples of fruit and vegetable servings include a small to medium apple, a handful of grapes, 1/2 cup of steamed broccoli, 1/2 cup of sliced raw carrots and 1 cup of green, leafy vegetables. To obtain the necessary vitamins and minerals needed for a healthy diet, do not skimp on produce.
Protein Foods
Meat is not the only source of dietary protein. Dairy products, legumes, nuts and seeds can provide ample protein. The VRG recommends up to three servings per day of dairy products such as milk, cheese and yogurt, along with two to three servings of dried beans, soy products, nuts or seeds. One serving is equivalent to 1 cup of milk or yogurt, 1 cup of soy milk, 1/2 cup of dried beans, one egg or egg substitute and 2 tbsp. of nuts or seeds. If you cannot consume dairy, combine whole grains with legumes or dried beans to obtain a complete protein.
Fats and Oils
Fats are one of the three macronutrients required for energy. Your diet need not be fat-free to lose weight. Fat is essential to build cell membranes, assimilate fat-soluble vitamins like A, D and E, and is a precursor to many important hormones. Vegetarian sources of fats include dairy products, nuts, seeds and vegetable oils. The USDA food pyramid recommends consuming 6 to 7 tbsp. of healthy fats daily. Avoid consuming fat-free products such as fat-free dressings and yogurt, which have added sugar and chemicals to compensate for taste. Instead, consume a moderate amount of naturally occurring fats each day.
Considerations
Avoid extreme diets that eliminate one of the three macronutrients or severely restrict calories. The best formula for permanent, healthy weight loss is to follow a modified diet and get plenty of regular exercise. The U.S. Department of Agriculture recommends 30 minutes per day of moderate to vigorous exercise to maintain health. Those wanting to lose weight should increase exercise time up to 60 minutes per day. Find an exercise that you enjoy. Examples include biking, swimming, hiking, aerobics or yoga.
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