Diet + Weight Loss for Vegetarians

A vegetarian diet is not necessarily healthy or less fattening. Just because you do not eat meat, does not mean you are eating a healthier diet.

Cutting out your meat consumption DOES have beneficial effects on your body. However, simply eliminating meat does NOT mean you are healthier.

To make sure your body is getting the nutrients it needs, please follow these guidelines:

1. Avoid junk food:
+Candy, cookies, cakes, fries, and cheesy pizzas make vegetarians fat, too!

+Many instant or pre-cooked vegetarian meals are very high in fat. (check food labels)

2. Don't fry with fat:
If you must fry with fat, use a fat-spray or fry with soy sauce, lemon juice, water, or fruit juice.

3. Make sure your daily diet includes a wide variety of foods:
Why? Because no single plant food is as nutritious as meat. If you do not eat meat, you must find a variety of plant alternatives to provide the same healthy level of nutrition.

When you eliminate meat from your diet, your body will probably be nutrient-deficient in some areas.
Nutrients normally found in animal products that are not always found in a vegetarian diet include: iron, calcium, vitamin D, vitamin B12, zinc and protein.

Below are vegetarian foods (if you are vegan, egg and dairy products are not allowed) that contain these nutrients:

+Iron - Cashews, tomato juice, rice, tofu, lentils, and garbanzo beans (chick peas).

+Calcium - Dairy products, fortified soymilk, fortified orange juice, tofu, kale, and broccoli.

+Vitamin D - Fortified milk and soymilk, and fortified cereals (or a small amount of sunlight).

+Vitamin B12 - Eggs, dairy products, fortified soymilk, cereals, tempeh, and miso. Tempeh and miso are foods made from soybeans. They are low in calories and fat and high in protein.

+Zinc - Whole grains (especially the germ and bran of the grain), eggs, dairy products, nuts, tofu, leafy vegetables (lettuce, spinach, cabbage), and root vegetables (onions, potatoes, carrots, celery, radishes).

+Protein - Vegetarians must eat a variety of plant foods over the course of a day to get enough protein. Plant foods that have the most protein are lentils, tofu, nuts, seeds, tempeh, miso, and peas.

4. Get to know your local health-food store or health food section of your favorite grocery store. If you are not familiar with some of the above foods, get advice! Visit your local health-food store and ask them for advice on cooking and storage. Most stores are extremely helpful and offer all sorts of help.

5. Teach yourself about nutrition:
Vegetarian eating is becoming much more common. Libraries and bookshops are full of leaflets and books about healthy eating for non-meat eaters. The Internet is a great source of information, too. Take advantage!

6. Vitamin & Mineral Supplements:
A balanced vegetarian diet contains all the nutrition you need. However, if for any reason your diet is not balanced or if you feel tired, ask your doctor whether supplements are appropriate for you.

7. Make sure you get enough exercise:
Try to devote at least 15 minutes a day to some type of exercise even if it is mowing your lawn! Start an exercise routine.

Walking is the simplest and most effective aerobic exercise and should be incorporated into your daily routine as much as possible. Be aware of any opportunities for exercise during your day. Take the stairs instead of the elevator, walk to work, etc.
 
 

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