October - Vegetarian Awareness Month!

Are you a vegetarian? Speak up! Be Healthy!

October is Vegetarian Awareness Month and the USDA wants to make sure vegetarians are well informed of what healthy and complete vegetarian diet looks like.

10 Tips for Vegetarians to Meet Nutrient Recommendations!

1. Think About Protein - Sources for vegetarians include beans, nuts, peas and soy products.  Build meals around protein sources that are naturally low in fat.
2. Bone Up on Sources of Calcium - Used for building strong bones and teeth. Sources for vegetarians include fortified breakfast cereals, soy products, calcium-fortified orange juice and some dark green leafy veggies.
3. Make Simple Changes - Many dishes can be made vegetarian - pasta primavera, veggie pizza, vegetable lasagna, tofu-vegetable stir fry, etc.  These changes can increase vegetable intake and cut saturated fat and cholesterol intake.
4. Enjoy a Grill - For grill options, try veggie or "garden" burgers, soy hot dogs, veggie kabobs.
5. Include Beans and Peas - They contain a high nutrient content, meaning consuming beans and peas is recommended for everyone!  Enjoy some beans and rice or maybe a three bean salad or split pea soup.
6. Try Different Veggie Versions - A variety of vegetarian products look like their non-vegetarian counterparts, but are usually lower in saturated fat and contain no cholesterol. Breakfast? Try soy-based sausage patties or links. Dinner? Try veggie burgers!
7. Make Some Small Changes at Restaurants - Most restaurants can accommodate vegetarian modifications to menu items by substituting meatless sauces, omitting meat from stir-fries, and adding vegetables in place of meat.
8. Nuts Make Great Snacks - Choose nuts as a snack, on salads or in main dishes. Use nuts to replace meat or poultry.  Add walnuts or pecans to a green salad instead of cheese or meat.
9. Get Your Vitamin E - Choose specific nut and seed choices more often - sunflower seeds, almonds and hazelnuts.  These are among the best sources of Vitamin E.
10. Choose Fats Wisely - Fatty acids that are necessary for health are call "essential fatty acids."  Choose excellent sources like some nuts (walnuts) and seeds (flax seeds). 

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Tips from 10 Tips MyPyramind: Vegetarians


Are you vegetarian? Have your own tricks of the trade? Please SHARE!  NIUNutritionQuestions@gmail.com