Vegetarian Foods

In addition to the health benefits of vegetarian foods, making a commitment to this type of diet offers many lifestyle advantages. In most cases, it is less expensive than a meat-based diet. Vegetarian diets also create fewer demands on the environment, while saving the lives of animals that would otherwise be slaughtered for food.

Vegetarian Food Pyramid

Researchers at Arizona State University recently created the vegetarian food pyramid that helps dieters select foods for a healthy vegetarian diet. However, this vegetarian food pyramid includes milk, cheese, and yogurt. Vegetarians who avoid these foods should plan their meals according to the vegan food pyramid.

The pyramid excludes meat, and emphasizes the importance of consuming a wide variety of plant-based foods. According to the pyramid, the bulk of a vegetarian diet should consist of bread, cereal, pasta, and other whole wheat or whole grain foods. Fruits, vegetables, and leafy greens, such as spinach or kale, should also be consumed in abundant quantities. Milk products, high-protein foods, nuts, and seeds should be eaten in moderation. Flax, olive, and canola oils should only be consumed in very limited quantities.

Nutritional Concerns for Vegetarians

While a vegetarian diet can be quite healthy, merely eliminating meat from your diet will not guarantee the maximum nutritional benefits. It takes patience and a commitment to making good food choices. To replace the essential vitamins and minerals found in meat products, vegetarians must carefully plan each meal.

Many people considering the adoption of this type of food selection worry about the difficulty of maintaining a sufficient protein intake. However, protein is found in tofu, nuts, beans, and legumes. Protein can also be found in eggs, milk, and cheese.

If you are a woman who is considering a vegetarian diet, you will need to pay extra attention to your calcium intake. Calcium can be found in vegetarian foods such as leafy vegetables, tofu, dried fruits, milk alternatives, and calcium-fortified fruit juices.

In most cases, vegetarians will gain a sufficient amount of vitamin D through daily sun exposure. However, vitamin D can also be found in dairy products and fortified cereals.

Many people are surprised to learn that vegetarians require a higher fluid intake than the general population. In fact, some vegetarians drink as much as three liters of water and fruit or vegetable juices per day. To further increase their fluid intake, meals can be supplemented with a bowl of soup. This can also be a great way to add additional nutrients to a vegetarian diet.