Going Vegetarian?


Vegetarianism is more than just avoiding meat products. It takes dedication towards a healthier lifestyle and meeting all nutritional needs with the foods allowed. I always recommend the client to decide which type of vegetarian lifestyle they want to follow, and then understand the diet restraints and nutritional concerns associated with it. Vegetarian diets take more effort than you would think. Just because you do not eat meat, that does not mean you eat HEALTHY!

Semi-Vegetarian:        Consumes meat products occasionally, including fish.

Lacto-ovo Vegetarian:     Avoids animal meals, but does consume dairy foods.

Lacto Vegetarian:         Avoids animal products including eggs and products made with eggs. Do eat milk, cheese and yogurt products.

Vegan:                Avoids all animal products, including dairy, and all products made with and from animal products.

Nutrients of Concern for Vegetarians

Protein:
almonds, black beans, brown rice, cashews, garbanzo beans (chickpeas), kidney beans, lentils, lima beans, peanut butter, pinto bean, soybeans, soymilk, sunflower seeds, textured vegetable protein (TVP), tofu, vegetarian hot dogs and burgers, Greek yogurt, eggs, cottage cheese

Iron:
black beans, bran flakes, cashews, Cream of Wheat®, garbanzo beans (chickpeas), GrapeNuts®, kidney beans, lentils, navy beans, oatmeal, pumpkin seeds, raisins, soybeans, soymilk, spinach, sunflower seeds, tofu, tomato juice, whole wheat bread

Calcium:
almonds, black beans, broccoli, calcium-fortified orange juice, collard greens, great northern beans, kale, kidney beans, mustard greens, navy beans, orange juice, pinto beans, sesame seeds, soybeans, soymilk, textured vegetable protein (TVP), tofu

*Dairy products are a good source of calcium and protein for those that are a lacto-ovo vegetarian – which means they consume dairy foods.

Vegetarian Nutrition Ideas

*Everyone can benefit from choosing more plant based proteins as part of a healthy diet!

Healthy Breakfast Ideas

  • Fruit and Yogurt-Greek Yogurt has additional protein!
  • Healthy Granola Bars (8 grams Protein, 4 grams Fiber)
  • Whole Wheat Toast (Bagel, Pita, English Muffin) w/Natural Peanut Butter
  • Oatmeal with Fruit (add Pumpkin Seeds
  • Whole Grain Cereal with Fruit and Low Fat Milk
  • Smoothie made with Low Fat Plain Yogurt (or Soy Protein Powder)
  • Egg and Bean Breakfast Burrito

Healthy Lunch/Dinner Ideas

  • Sandwich on Whole Grain – Low Fat Cheese, Vegetables, Baked Chips, Fruit
  • Wraps with Veggies, Beans, Herbs, Salsa
  • Broth Based Soup with Whole Grain Crackers
  • Salad with Beans
  • Thin Crust Pizza with Veggies / Whole Grain Pizza Crust
  • Veggie Burger on Whole Grain Bun, Baked Potato (or Baked Fries), Veggie
  • Tofu Stir Fry (Combine veggies-Broccoli, Asparagus, Corn—over Brown Rice).
  • Black Bean or Lentil Soup
  • Quinoa Fried Rice (Combine in wok with veggies, quinoa, olive oil and seasonings).
  • Whole Grain Pasta w/Lean Protein (Beans, Tofu) – Tomato Sauce or Olive Oil/Broccoli

Healthy Snack Ideas

  • Popcorn
  • Cottage Cheese with Pineapple
  • Baked Chips with Tomatoes and Black Beans
  • Lettuce Wraps
  • Hummus (or Greek Yogurt Dip) and Veggies
  • Fruit with Handful of Nuts
  • String Cheese with Whole Grain Crackers
  • Edamame

It is important to always consult a professional or doctor before making any extreme change in dieting habits. If you are in need of assistance in converting or practicing more of a plant based vegetarian diet – be sure to call us today to set up a FREE consult with our dietitian! (330) 702-1311, www.FTYougnstown.com

 


 

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Posted by on April 29, 2013. Filed under Health,Lifestyle,Nutrition. You can follow any responses to this entry through the RSS 2.0. You can leave a response or trackback to this entry