Vegetarian Diets

Being "vegetarian" is a way of eating, whether for health, environmental concerns or religious beliefs. Non-vegetarians often simply enjoy the flavors and food variety in vegetarian meals - on a regular basis or as an occasional switch from their everyday fare. 

In the broadest definition, vegetarians eat no meat, poultry, or fish. The diet is based instead on plant sources: grains, legumes, nuts, vegetables, and fruits. However as a matter of choice many vegetarians also eat dairy products, and perhaps eggs, fish or poultry.

Various Types of Vegetarian Diets

Lacto-ovo-vegetarian

• Includes eggs and dairy products, but no meat, poultry and fish.

Lacto-vegetarian

• Includes dairy, but no meat, poultry, fish and eggs

Strict vegetarian or Vegan (pronounced VEE-gan)

• Avoids all animal products including meat, poultry, fish, eggs, milk, cheese, and other dairy products. 

Health Benefits

With a focus on grain products, legumes, vegetables, and fruits, vegetarian diets typically are low in fat and high in fiber. That's a goal consistent with the Dietary Guidelines for Americans. In general, studies show a positive link between vegetarian eating and reduced risks of some forms of cancer, heart disease, high blood pressure, adult-onset diabetes, and obesity. Vegetarian diets are loaded with antioxidants and phytochemicals, known to be beneficial in cancer prevention. Many vegetarian diets include soy-based products such as soymilk, tofu and tempeh for a low fat, protein packed alternative to meat.

Why Not Try Some Vegetarian Fare In Your 5 A Day Meal Plan?

1. Read about soy based products like tofu and tempeh
2. Use soy based products instead of meat one a week
3. Add more vegetarian meals by revising favorite recipes that are meat-based; use a soy based product instead, such as TVP instead of ground beef
4. Expand your options by finding new plant-based recipes and different products from the store.
5. Try some meat analogs that look and taste like meat.
6. Plan meals around a vegetable.
7. Remember: make small, gradual changes. These are the ones that will last and have the most positive impact.
8. Experiment! Cultivate a spirit of adventure with eating and your diet.
9. Try the attached recipes.

Try out some Vegetarian Recipes!