A vegetarian lifestyle can be a great option for healthier eating. The key is to consume a variety of foods that will allow you to meet your caloric and nutrient needs.
Protein: Since protein is a vital component for your body, eliminating meat presents a challenge. A vegetarian’s protein needs can easily be met by plant based proteins. These sources include tofu, soybeans, beans and nuts. Also, peanut and almonds can be used as a great snack food.
Calcium: Calcium is needed to build bones and teeth. Sources of strictly plant based calcium include calcium fortified soy milk, tofu made with Calcium Sulfate and calcium fortified cereals and juices. Dark green leafy vegetables like collard greens, turnip greens, mustard greens and bok choy have great amounts of calcium too.
B12: Vitamin B12 is naturally found only in animal products. Certain fortified foods such as cereals or soy products can contain B12. It is recommended that vegetarians take a B12 supplement to ensure that the daily values are being met.
Eliminating meats completely from your diet can also pose a challenge with variety. Here are some creative tips to help add new items to your meal plan.
- Try different vegetarian products. Many of these products look and may even taste exactly like their non-vegetarian counterparts. For breakfast, try soy-based sausage patties or links. For dinner, rather than hamburgers, try bean burgers or falafel (chickpea patties). These varieties of vegetarian products are usually lower in saturated fat and contain no cholesterol.
- Have the chef at your favorite restaurant create a meatless dish. Most restaurants can make vegetarian modifications to menu items by substituting meatless sauces or non-meat items, such as tofu and beans for meat and adding vegetables or pasta in place of meat. Ask about available vegetarian options.
There are a few local Columbus restaurants that not only provide vegetarian options, they loudly feature them!
Northstar Café serves an outstanding Thai Salad. They combine crisp vegetables (cabbages, carrots, celery, etc.), mango, and fresh herbs. All of those fabulous vegetables are tossed in a peanut lime dressing and topped with crispy tortilla strips. Check out the other menu items at Northstar: http://thenorthstarcafe.com/cafes.html
Basil serves a satisfying bowl of cabbage, bok choy, napa cabbage, bean sprouts, mushrooms, carrots, baby corn all tossed in a bean sauce. This Mixed Vegetable dish is available with tofu for some added protein. Check out their other menu items: http://www.basilshortnorth.com/menu.html
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