You've given up meat, but that doesn't necessarily mean that you're eating a healthy vegetarian diet — in fact, you may need to get even more creative with cooking to ensure you're getting the nutrients you need.
Nutritious Vegetarian Choices
If you're a vegetarian, you can't live on pasta or rice alone. Make sure that you get the daily recommended amounts from each food group by being a little more creative about your selections. Try these sources to replace the nutrients you’re no longer getting from meat and animal products:
Protein. Non-meat protein choices that offer variety include:
- Nuts and seeds
- Eggs (limit yolks because of their cholesterol content)
- Dried beans
- Tofu and other soy products
- Peanut butter
- Cheese
Calcium. Three daily servings of dairy foods are a great way to get plenty of calcium along with protein, but these foods can be high in fat. Opt for low-fat or fat-free milk, yogurt, and cheeses. Look for choices that also contain vitamin D. Eat plenty of green, leafy vegetables like spinach and kale, legumes, and soybean-based foods in addition to low-fat dairy.
Vitamin D. If you think you’re not getting enough vitamin D through dairy foods, ask your doctor if you would benefit from a supplement (possibly in combination with calcium) or if it’s safe for you to get a few minutes of unprotected sunlight every day.
Iron. Good sources of iron include:
- Spinach
- Dried fruits like raisins
- Fortified cereals
- Whole-grain foods
- Cooked peas, lentils, and beans
Vitamin B-12. Add fortified cereals and soy drinks to your diet, and ask your doctor if you would benefit from a vitamin B-12 supplement.
Zinc. You’ll get this mineral from whole grains, legumes, shellfish, and nuts, plus a possible supplement.
Fiber. Keep in mind that whole-grain products are not only healthier for you, but they're also more filling, thanks to their fiber. Choose whole-grain pastas, breads, cereals, and brown rice.
To keep up your energy level, make sure you’re getting the total number of calories needed for your gender, age, weight, and your goal of either weight loss or weight maintenance. Keep track of your nutrient and calorie intake, especially if high-fiber foods make you feel full quickly and result in you not eating enough food to get the calories you need.
Creative Vegetarian Cooking
You can do more with vegetarian recipes than just adding tofu — take advantage of new and different ingredients. Some vegetarian-friendly, healthy options to consider are:
- Quinoa, a very nutritious and filling grain
- Barley, another whole grain
- Eggplant — slice it lengthwise as a substitute for chicken in a parmesan dish or cut into cubes for a stirfry
- Spaghetti squash — you can make a tasty low-carb recipe with this low-calorie pasta substitute
Most dishes can be turned into healthy vegetarian recipes with some creative substitutions. Make grilled oversized Portobello mushrooms instead of steak, or try veggie burgers, spinach lasagna, or marinated tofu. Put together a homemade veggie pizza with a fresh tomato sauce and whole-wheat crust, or bean burritos on whole-wheat tortillas. For specific low-carb recipes to add your recipe box, check out Everyday Health’s vegetarian recipes, where you’ll find choices like feta-stuff mini peppers, cilantro three-bean salad, and more.
You don’t need to rely on pasta and bread as dietary staples. Branch out to new foods, making sure that you get as much diversity and as many nutrients as possible in your vegetarian diet.
