10 Tips for Vegetarians from the USDA Nutrition Center
Vegetarianism can be a healthy food option. The main thing is to consume a variety of foods in sufficient quantities to meet your calorie and nutrient needs.
1. Think Protein
Your protein needs can easily be met by eating a variety of plant foods. Protein sources for vegetarians include beans and peas, nuts and soy, as well as foods such as tofu and tempeh. Lacto- and ovo-vegetarians can also get protein from eggs and dairy products.
2. Sources of calcium for bones
Calcium is used to build bones and teeth. Some vegetarians consume dairy products, which are excellent sources of calcium. Other sources of calcium for vegetarians are calcium-fortified soy milk (soy drink), tofu with calcium sulfate, calcium-fortified breakfast cereals with orange juice, and some dark green leafy vegetables (spinach, turnip, lettuce, bok choy).
3. Variety in your food
Many popular dishes are or can be vegetarian, such as noodles with sauce, vegetarian pizza, vegetable lasagna, tofu, vegetable stir-fry, bean burrito.
4. Try soy burgers, soy skewers, soy hot dogs, marinated tofu or tempeh, and fruit kebabs. Fried vegetables are also delicious!
5 . Use beans and peas
Due to the high nutrient content of beans and peas, they are recommended for everyone, vegetarians and non-vegetarians alike. Enjoy a bean salad or pea soup. Very tasty pies with bean filling.
6. Try different versions of vegetarian substitutes meat products, which have the taste and look of their non-vegetarian counterparts, but are lower in saturated fat and contain no cholesterol. Try soy patties for breakfast, sausages for dinner, and bean burgers or falafel.
7. Go to a restaurant
Most restaurants offer vegetarian options. Ask about the availability of a vegetarian menu. Order vegetables or pasta instead of meat.
8. Prepare delicious snacks
Choose unsalted nuts as a snack and add them to salads or main dishes. You can add almonds or walnuts instead of cheese or meat to a green salad.
9. Get Vitamin B12
Vitamin B12 is found naturally only in animal products. Vegetarians should choose foods fortified with this vitamin, such as cereals or soy products, or purchase vitamin B12 from the pharmacy if they reject any animal products. Check the label for the presence of vitamin B12 in fortified foods.
10. Plan your menu according to scientific dietary guidelines.