A vegetarian diet can be a healthy way of eating as long as your nutritional needs are being met. Vegetarians need to choose the right combination of foods, in particular foods that include sufficient amounts of complete protein, iron, calcium, zinc, and vitamin B12 that are essential for sustaining a healthy life. Vegetarian diets are often low in these nutrients because they consume minimal or no animal products. Vegetarians can meet dietary recommendations for nutrients by choosing the right combination of foods.
Breakfast
Eggs and milk products are good sources of complete protein. If you are excluding eggs and dairy products from your vegetarian diet then you will need to rely on plant based foods to get complete protein. For breakfast, try a tofu scramble with sausages or links. Make sure the sausages, links and other soy based products contain the ingredients soy protein isolate or isolated soy protein. Another option is peanut butter or almond butter on 100 percent whole grain toast or bread. Make a breakfast smoothie that includes tofu and soy milk. Add some dried raisins, apricots or prunes to hot or cold whole grain cereals. Try fortified whole grain breakfast cereals with soy milk.
Lunch
Some combinations of foods for lunch that provide complete protein and other nutrients are hummus and bread, veggie burgers on 100 percent whole grain hamburger bun, rice and black beans, tortilla with refried beans, pea soup and bread, tofu stir fry and rice, veggie slices on whole grain bread. Include some dark-green vegetables or red and orange colored vegetables in your lunch to be sure you are getting adequate amounts of iron, calcium and zinc in your diet.
Dinner
Some examples of combinations of foods for dinner that provide complete protein are brown rice and lentils, corn and lima beans, corn and cooked dried beans, rice and green peas, barley and bean soup made from dried beans, tofu stir fry with peanuts and cooked dried beans. 100 percent whole grains plus tofu, dried beans or green peas will give you complete protein. Another combination is corn plus lima beans or cooked dried beans. Also seeds with cooked dried beans. Soy based products such as veggie hot dogs or veggie burgers that contain soy protein isolate or isolated soy protein is another choice. Don’t forget to include vegetables with your dinner and fruit for dessert.
Snacks
The 2010 dietary guidelines for Americans recommends vegetarians get about five cups of assorted red and orange vegetables per week, and about one and a half cups of dark green vegetables per week which is based on 2,000 calories per day. Your amounts may be more or less based on your calorie requirements. Choosing a variety of fruits, vegetables, and nuts and seeds for snacks everyday will help you meet your nutritional requirements.
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