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:
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Strict vegetarian or vegan: A vegetarian diet that excludes all animal products such as meat, poultry, fish, eggs, milk, cheese and other dairy products
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Lactovegetarian: A vegetarian diet that excludes meat, poultry, fish and eggs but includes dairy products
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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.
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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:
Breakfast
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Cereal with milk (soymilk if vegan)
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Whole-wheat toast with margarine or jelly and a piece of fresh fruit
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Instant oatmeal with nuts, raisins and (soy)milk
Lunch
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Vegetable sandwich (tomatoes, peppers, onions, avocado) with or without (soy)cheese on whole-grain bread
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Vegetable soup with a piece of whole-grain toast
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Vegetable burger or falafel with (soy)cheese, mushrooms and tomato on whole-grain bread
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Pita bread filled with vegetables or peanut butter
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Chili with beans, textured vegetable protein and (soy)cheese.
Dinner
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Tofu stir-fry with brown rice
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Whole-grain pasta with tomato sauce plus vegetables (mushrooms, tomatoes, eggplant, peppers and onions)
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Tacos or burritos filled with beans, textured vegetable protein, tofu or tempe
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Pizza with or without cheese and topped with vegetables, tofu or meat substitute.
Snacks
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Dried fruits
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Trail mix
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Popcorn
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Rice cakes
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Yogurt
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Smoothies made with calcium fortified rice milk, soymilk or cow's milk
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Hummus
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Bagels with nut butter
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Instant soups.
