The Vegetarian Food Pyramid

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Why are Vegetarian Diets Helpful?

•  They contain low amounts of animal products that are lower in saturated fat, total amount of fat, and cholesterol.
•  Vegetarians are more likely to not have trouble with their heart. They show a lower blood pressure, and seem to not be at such a risk for obesity.
•  If a proper vegetarian diet is planned out, the diet can be very healthy, but if the diet is not planned correctly, one runs the risk of having too much saturated fat and calories and not enough of the proper nutrients.^[2]

• Vegetarians appear to be at lower risk for colon cancer, diabetes, obesity and high blood pressure^[3]

Types of Vegetarians:

• There are many different choices when it comes to being a vegetarian. Depending upon which type of foods you wish you afford determines which category you fall into:^[4]

1. Semi, partial, or casual vegetarians- Avoid red meat. Choose mainly plant-based foods, but also include milk products, eggs, poultry, and fish.

2. Pesco vegetarians- Avoid red meat and poultry. Choose fish, seafood, eggs, and milk products as well as plant-based foods.

3. Lacto-ovo vegetarians- Avoid red meat, fish, and poultry. Choose eggs, milk, and plant-based foods.

4. Lacto vegetarians- Avoid red meat, fish, poultry, and eggs. Choose milk, milk products, and plant-based foods.

5.Ovo-vegetarians- Avoid red meat, fish, poultry, milk, and milk products. Choose eggs and plant-based foods.

6. Vegan vegetarians- Avoid all animal products.

Nutrients needed in a Vegetarian Diet:

1. Protein- Plant proteins such as whole grains, legumes, vegetables, seeds and nuts

2. Iron- Vegetarians run high risks of not having enough iron. Examples: spinach, dried beans, dried fruit

3. Vitamin D- The amount of vitamin D that vegetarians take in by the sunlight should be enough. If not enough a supplement will help.

4. Calcium- Vegetarians seem to absord more calcium from their food than meat eaters. Good sources of calcium are spinach, kale,       broccoli, legumes, and soybean products.

5. Zinc- Needed for growth and development. Good sources include legumes, grains, nuts. Make sure zinc in limited too much can take away from the "good" cholesterol^[5]

Tips for a good Diet:

• Limit your daily intake of sweets and sugars, they are low in nutrients but high in calories
• Use whole grain products whenever possible
• When choosing dairy products choose low fat/ non fat products
• Devote some extra time and thought into your diet
• make sure that you have a wide variety of foods in order to get all of your bodies required nutrients
• A healthy diet emphasizes a lot of plant foods. Plant foods will supply your body with the needed amino acids^[6]

Snacks to grab on-the-go:

• Crackers and cheese                                                                                                
• Hummus with crackers and veggie sticks
• Bagels with peanut butter, or peanut butter and a banana rolled in a soft tortilla
• Pita pockets filled with veggies and hummus
• Dried fruits or trail mix
• Pretzels or rice cakes
• Yogurt^[7]

Good Vegetarian Recipes:

• Italian Veggie Casserole:

http://vegweb.com/index.php?PHPSESSID=88841b018823e0fa7302ba946455180e&topic=11887.0

• Potato and Bean Enchiladas:

http://allrecipes.com/Recipe/Potato-and-Bean-Enchiladas/Detail.aspx

• 1-2-3 Vegetable Chili:

http://allrecipes.com/Recipe/1-2-3-Vegetable-Chili/Detail.aspx

Vegetarian Recipes From Around the World:

 Africa

• Beet Salads Morocco
• Cous-Cous Salad
• Lemon and Garlic Potato Salad Egypt
• Moroccan Eggplant Salad Morocco
• Spinach with Dill Egypt

East Asia

• Apple Sesame Korea
• Buddhist Tofu Soup
• Clear Soup with Spring Vegetables
• Easy Miso Soup
• Fatfree Potstickers Korea

Greek/Middle East

• Chick Pea Soup (Greek)
• Chickpea Soup 2
• Fat Free Lentil Soup
• Greek Lentil soup (Fakes soupa)
• Greek Lentil Soup^[8]

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Think Veggies!