Tips for Vegetarians

Vegetarian diets can meet all the recommendations for nutrients. The key is to consume a variety of foods and the right amount of foods to meet your calorie needs. Follow the food group recommendations for your age, sex, and activity level to get the right amount of food and the variety of foods needed for nutrient adequacy. Nutrients that vegetarians may need to focus on include protein, iron, calcium, zinc, and vitamin B₁₂.

Tips for Vegetarians

• 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 soymilk provides calcium in amounts similar to milk. It is usually low in fat and does 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
• 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 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.