Tips for healthy vegetarian
- A variety of vegetarian products look (and may taste) like their non-
vegetarian counterparts, but are usually lower in saturated fat and contain no cholesterol. - For breakfast, try soy-
based sausage patties or links. - Rather than hamburgers, try veggie burgers. A variety of kinds are available, made with soy beans, vegetables, and/or rice.
- Add vegetarian meat substitutes to soups and stews to boost protein without adding saturated fat or cholesterol. These include tempeh (cultured soybeans with a chewy texture), tofu, or wheat gluten (seitan).
- For barbecues, try veggie or garden burgers, soy hot dogs, marinated tofu or tempeh, and veggie kabobs.
- Make bean burgers, lentil burgers, or pita halves with falafel (spicy ground chick pea patties).
- Some restaurants offer soy options (texturized vegetable protein) as a substitute for meat, and soy cheese as a substitute for regular cheese.
- Most restaurants can accommodate vegetarian modifications to menu items by substituting
meatless sauces, omitting meat from stir-
fries, and adding vegetables or pasta in place of meat. These substitutions are more likely to be available at restaurants that make food to order. - Many Asian and Indian restaurants offer a varied selection of vegetarian dishes.
Source: USDA, MyPyramid.gov
- Build meals around protein sources that are naturally low in fat, such as beans,
lentils, and rice. Don’t overload meals with high-
fat cheeses to replace the meat. - Calcium-
fortified soy- based beverages can provide calcium in amounts similar to milk. They are usually low in fat and do not contain cholesterol. - Many foods that typically contain meat or poultry can be made vegetarian. This can increase vegetable intake and cut saturated fat and cholesterol intake. Consider:
- pasta primavera or pasta with marinara or pesto sauce
- veggie pizza
- vegetable lasagna
- tofu-
vegetable stir fry - vegetable lo mein
- vegetable kabobs
- bean burritos or tacos
