What is included in a healthy vegetarian diet?

• Only include food from plants:
• Fruits, vegetables, legumes (dried beans and peas), grains, seeds and nuts.
• A healthy diet takes planning, and a food pyramid can be a helpful tool.
• Build meals around protein sources that are naturally low in fat.
• Calcium-fortified soymilk provides calcium in amounts similar to milk.

Different Types of Vegetarians

• Vegan: A person who does not eat or use animal products.
• Lacto-Vegetarian: A person who abstains from eating meat and eggs, but who eats dairy products.
• Lacto-ovo Vegetarian: Eats vegetables, eggs, and dairy products but who does not eat meat.
• Flexitarian: Doesn't eat red meat but includes chicken and fish with plant foods, dairy, and eggs.

What meat alternatives can add variety to daily meals?

• They add the flavor, taste, convenience, and also produce.
• Possibly take a look at Vegan shopping guide
• Tofu: First used in China around 200 B.C., tofu has long been a staple of Asian cuisine. E
• Tempeh: This traditional Indonesian food is made from fermented soybeans and other grains. Rea
• Seitan: Also known as wheat gluten, seitan is derived from wheat and is a great source

What alternatives exist eggs and dairy products?

• Eggs, milk, yogurt, sour cream, gelatin, sweets, snacks
• Milk is easily replaced by soy milk, rice milk, or oat milk.
• Eggs can be replaced in frying, egg salad, and baking.
• Yogurt can be replaced by soy yogurt.

What nutrients do vegetarians need to consider?

• Calcium, Iodine, Iron, Omega-3 Fatty Acids, Protein, Vitamin BIZ, Vitamin D, and Zine
• Protein-Packed Plant Foods Almost every food contains protein, so it’s nearly impossible ble
• Calcium Plus Compassion
• Fish-Free Omega-3s
• Make Popeye Proud Spinach is rich in iron

What tips can you provide to a friend who wants to become a vegetarian?

• Make sure you really want to become a Vegan.
• Get some vegan cook books and start cooking vegan foods.
• You can also, you dont know any, research vegan diets.
• You can even check the label for non-vegan ingredients.

Created by Ryan Osborne and Dalton Robertson
Resources: americanheart.org
kidshealth.org
mayoclinic.com