VEGETARIAN DIET
A vegetarian diet focuses on plant-based foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds, while avoiding meat, poultry, and seafood. Some variations allow animal-derived products like dairy and eggs (lacto-ovo vegetarian), while others exclude them entirely (vegan). This eating pattern is often chosen for health, environmental, or ethical reasons and can provide essential nutrients like fiber, vitamins, and antioxidants. With proper planning, it can meet all nutritional
VEGETARIAN DIET BASICS
Key Features
- No meat (chicken, steak, fish, etc)
- Lot of healthy vegetables, whole grains, and legumes
- Dairy is ok
- There are variations of the vegetarian diet (Ex: Vegan= no animal by products like meat or dairy)
FOODS TO EAT
Vegetables and Fruits:
- Leafy greens such as spinach, kale, and Swiss chard
- Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts for fiber and vitamin C.
- A variety of fruits including berries, oranges, apples, and bananas.
Legumes and Pulses:
- Lentils, chickpeas, black beans, and kidney beans
- Soy products like tofu, tempeh, and edamame
Whole Grains:
- Quinoa, barley, oats, brown rice
Nuts and Seeds:
- Walnuts, sunflower seeds, etc
Dairy and Dairy Alternatives:
- Milk and cheese
FOODS TO AVOID
Meat and Poultry:
- steak, chicken, pork
Fish and Seafood
- scallops, oysters, crab
Gelatin:
- Commonly found in marshmallows and gummy candies. It is derived from animal collagen.
Dairy Products with Animal Rennet:
- Rennet is an enzyme derived from the stomach lining of animals
Refried Beans:
- Many refried beans are made with lard which is animal fat
Ultra Processed Foods:
- These foods are high in saturated fats, sugar, and salt that are not good for overall health
- Sugary drinks (cola, sweet tea, etc)
Please note: This website is for informational purposes only. Always consult your Physician before starting a new diet program.