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Vegetable stir-fry falling from wok onto plate

Tasty Choice

Going vegetarian can be delicious. You have every fruit, vegetable, bean, and whole grain to choose from. The variety is endless. You can make it work for you, whether you choose to eat this way all the time or to include some vegetarian meals in your week.

Still life with eggs and dairy

How Far Do You Want to Go?

When you eat a vegetarian meal, you don't eat meat, poultry, or fish. You may eat eggs or dairy. If it's a vegan meal, you'll skip anything that comes from animals, including milk, cheese, and eggs.

Avocado and black bean rice bowl

Pick Your Proteins

You can get all the protein you need from plant foods. Just make sure you're getting enough calories from a wide variety of nuts, seeds, legumes, and grains. Black beans and rice, with a salad, is one example of a classic vegetarian meal.

Serving of vegetarian lasagna

Tweak Your Favorite Recipes

If you're used to eating meat, look for vegetarian versions of your favorite dishes. For example, you can make lasagna with spinach or tofu instead of ground beef.

Pepper half stuffed with couscous and vegetables

Make Vegetarian Stuffed Peppers

Stuff bell peppers with a blend of rice and veggies. Instead of ground beef, add beans or meatless sausage crumbles. Season as usual.

Mushroom, Tomato and Cheese Omelet with Fruit

Whip Up a Veggie Omelet

Eggs are a good source of protein. It's easy to substitute veggies  for ham and cheese in an omelet. Try carrots, mushrooms, and spinach.

Eggplant parmesan

Shift Chicken Parmesan to Eggplant

If you're used to eating chicken Parmesan, use thin slices of eggplant instead of the chicken. If you also skip dairy, you can use a soy-based cheese substitute instead of Parmesan.

Hot bean chilli with rice

Change Your Chili

When you're craving a warm, spicy bowl of chili, make it with beans or tofu. You'll get the flavor without the meat.

Portobello mushroom burger, close up

Grill a Portobello Burger

Forget the cheeseburger. A grilled portobello mushroom on a whole wheat bun can hit the spot. Top with lettuce, tomato, or cheese, just as you would a hamburger.

Veggie burger with mushroom, lettuce  and tomato

When You Want a Veggie Burger

If you're looking for something closer to the texture of a real hamburger, try a veggie burger. Most supermarkets carry several brands of frozen veggie burgers. These are often made with a blend of vegetables, soy, and grains, providing protein and fiber.

Tofu and vegetable kebabs with sage

Substitute With Soy

Soy products are a versatile source of protein. They work well as a meat substitute. Try making tofu kabobs the next time you fire up the grill. There are also plenty of other soy foods on the market today. Soy is in most meatless hot dogs, chicken nuggets, and breakfast sausages. Edamame are soybeans that aren't processed.

Fresh vegetables

Reap the Health Benefits

Because they are lower in or free of animal products, vegetarian diets are low in total and saturated fat and cholesterol. Many studies have shown that vegetarians are less likely to get certain diseases such as heart disease and type 2 diabetes. A vegetarian diet also boosts your intake of antioxidants found in colorful fruits and vegetables, such as lutein in broccoli and lycopene in tomatoes, which may help protect against cancer.

Man flipping vegetables in wok

Get the Nutrients You Need

Make sure you're getting enough iron, vitamin B12, zinc, calcium, and vitamin D, especially if you're on a vegan diet. A dietitian can give you tips or let you know if you need supplements.

Still life with milk and dairy products

Find Sources of Calcium and Vitamin D

If you eat milk, cheese, or yogurt, you probably get enough calcium to keep your bones strong. But if you go vegan, you'll need other sources of calcium. These include fortified soy and almond milk and orange juice, with small amounts of calcium in seeds, nuts, and some green vegetables. People who avoid dairy products also miss out on vitamin D. Non-meat sources include tofu made with calcium sulfate, and fortified milk alternatives like soy and almond milk. Some vegetarians may need to consider a supplement.

Hummus with pita bread

Zero In on Zinc

Although zinc is found in many vegetarian foods, it is not as well absorbed as meat-based zinc. Eating plenty of zinc-rich foods can help you maximize the amount your body absorbs. Good sources include milk, cheese, whole-grain breads, nuts, soy foods, and legumes, such as chickpeas. Hummus on a whole-grain pita is one tasty snack that does the trick.

Father and daughter in dining room eating carrots

Keep Your Eye on Iron

It's not just in red meat. You can also get iron from leafy green vegetables, cooked dry beans, tofu, and fortified cereals or grains. Like zinc, plant-based iron is not as well absorbed as iron from meat. The solution is to eat iron-rich foods regularly and in combination with foods that have vitamin C, which helps your body absorb iron.

Mixed seeds

Put Omega-3s on Your List

Omega-3 fatty acids are good fats that may help lower blood pressure, improve heart health, and stave off age-related dementia. There are two kinds. Most of the health benefits are linked to docosahexaenioc acid (DHA), found mainly in fatty fish, as well as fortified foods like eggs. If you don't eat either of these foods, you might want to consider a supplement. Pumpkin seeds, flaxseeds, walnuts, and canola oil are all good sources of alpha-linolenic acid (ALA), an omega-3 fatty acid beneficial for heart health.

Tablets of B-complex vitamins scattered on a table

Are You Getting Enough Vitamin B12?

Low levels of vitamin B12 can cause muscle weakness and fatigue. This vitamin is found only in some fortified foods and in foods made from animals, such as meats, eggs, and milk products. So if you eat a vegan diet, you need to either eat foods fortified with vitamin B12 or take supplements.

Father and daughter in dining room eating carrots

Is a Vegetarian Diet OK for Kids?

A vegetarian diet can be safe for kids, and it's probably good for them. Just be sure kids get enough fats to meet their needs. Nuts, peanut butter, avocado, milk products, and eggs are all good sources. When in doubt, ask your child's doctor or a dietitian.

Couple in restaurant reading menu

Go Vegetarian Part Time

You don't need to be a vegetarian 7 days a week to reap many of the benefits. Doing it 1 or 2 days a week can help you cut back on saturated fats and cholesterol, and give you more fruits and vegetables. Try it, and you might find you want to do it more often than you think.

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