Vegetarian Lifestyle
صحة JUL 30, 2012
Vegetarian diets are growing more and more common. If you are or are considering becoming a vegetarian, there are several things to keep in mind to maintain a healthful diet.

Generally there are four different types of vegetarians:
  • Strict vegetarian or vegan: A vegetarian diet that excludes all animal products such as meat, poultry, fish, eggs, milk, cheese and other dairy products
  • Lactovegetarian: A vegetarian diet that excludes meat, poultry, fish and eggs but includes dairy products
  • Lacto-ovovegetarian: A vegetarian diet that excludes meat, poultry and fish but includes eggs and dairy products. Most vegetarians in the United States fall into this category.
  • Flexitarian: A semi-vegetarian diet with a focus on vegetarian food with occasional meat consumption

Healthful Vegetarian Meal Ideas

A vegetarian diet can include just as many tasty varieties as one including meat. Don't hesitate to get creative in the kitchen. Try these healthful, vegetarian meal ideas:


  • Cereal with milk (soymilk if vegan)
  • Whole-wheat toast with margarine or jelly and a piece of fresh fruit
  • Instant oatmeal with nuts, raisins and (soy)milk


  • Vegetable sandwich (tomatoes, peppers, onions, avocado) with or without (soy)cheese on whole-grain bread
  • Vegetable soup with a piece of whole-grain toast
  • Vegetable burger or falafel with (soy)cheese, mushrooms and tomato on whole-grain bread
  • Pita bread filled with vegetables or peanut butter
  • Chili with beans, textured vegetable protein and (soy)cheese.


  • Tofu stir-fry with brown rice
  • Whole-grain pasta with tomato sauce plus vegetables (mushrooms, tomatoes, eggplant, peppers and onions)
  • Tacos or burritos filled with beans, textured vegetable protein, tofu or tempe
  • Pizza with or without cheese and topped with vegetables, tofu or meat substitute.


  • Dried fruits
  • Trail mix
  • Popcorn
  • Rice cakes
  • Yogurt
  • Smoothies made with calcium fortified rice milk, soymilk or cow's milk
  • Hummus
  • Bagels with nut butter
  • Instant soups.
صحة JUL 30, 2012
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