How
To Add some Variety
to your Vegetarian Lifestyle
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Planning a healthy
vegetarian diet,
you're only limited by your imagination.
It's important to incorporate a wide variety
of whole grains, legumes, vegetables and
fruits in different meals, including seeds
and nuts. Variety is the spice of life,
and it will help ensure your vegetarian
diet is nutrient-dense, interesting, and
fun! Aim for variety, even when you serve
favorite entrees over and over again,
by serving different side dishes, snacks
and desserts.
Be creative in planning meals. Boost
your consumption of beans and vegetables
by eating these foods at lunch time rather
than just for dinner. Make it a goal to
serve a vegetable every day for lunch
and two for dinner. Plan a meal around
a vegetable. A baked potato can be a hearty
entree; serve it with baked beans, a sauce
of stewed tomatoes or a few tablespoons
of salsa. Or make a simple meal of saut?ed
vegetables and pasta.
Try new foods often. Experiment with a variety
of grains such as quinoa, couscous, bulgur,
barley, and wheat berries. Try fruits
and vegetables that are popular in different
international cuisines, such as bok choy.
Accentuate the positive. Focus more on
healthy foods that fit into a vegetarian
plan instead of foods to avoid.
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If you're unsure how to include a new food
into your vegetarian diet, ask the produce manager
at your local grocer or health food store for
ideas on how to prepare it. The internet can
be a great resource for new recipe
and preparation ideas. But be sure that you're
building your menu on a strong plant food base.
Make them the core of your diet.
Don't stress about getting enough protein.
As long as calories are sufficient and the diet
is varied, vegetarians easily meet protein needs.
Grains, beans, vegetables, and nuts all provide
protein. Vegetarians do not need to eat special
combinations of foods to meet protein needs.
However, it is important to be aware of fat.
Even vegetarians can get too much fat
if the diet contains large amounts of nuts,
oils, processed foods, or sweets.
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