Sept. 28 is Hug a Vegetarian Day, so we thought we would give some tips for adopting this way of life.

What Is a Vegetarian Diet?

A vegetarian diet, also known as a plant-based diet, uses fruits, vegetables, beans, grains, seeds and nuts as the main source of nutrition. Some vegetarians also eat dairy foods and eggs.

Vegans only eat plant foods, and they do not use milk, cheese or eggs.

Why Go Vegetarian?

Because vegetarian diets are generally low in fat and high in dietary fiber, they can help reduce the risk of heart disease, diabetes and some cancers. Plant-based diets are also helpful for maintaining a healthy weight and lowering blood pressure and cholesterol levels.

The Basics

Vegetarians do not eat meat, so they need to plan their meals and snacks to get the right amount of protein from plant or dairy sources. Eating a wide range of foods will help you get all the nutrients you need. Make sure to include plant proteins in your meals throughout the day. If you eat dairy products like cheese, milk and yogurt, choose low-fat or fat-free versions.
Plant protein sources include dried beans, soybeans and lentils. Nut butters are also a great source of protein and healthy fats. If you can tolerate soy, tofu and tempeh are tasty meat substitutes.
If you eat a wide variety of foods, you probably will not need to take supplements. In some cases, though, supplements are a must. Children, teens, vegans and women who are pregnant or nursing should check with their doctors about the right supplements to maintain a vegetarian diet.

Eating More Veggies

When you’re out of the habit of eating fruits and vegetables, it’s hard to get started. Eat more grains, fruits and vegetables to start out. Try building your lunch around a hearty vegetable soup. Make your salads colorful by adding red pepper strips, shredded carrots and mushrooms. Instead of eating a potato or rice as your side, try doubling up on vegetables at dinner.

Check out vegetarian cookbooks from your library to learn some new techniques for cooking vegetables. You can also try this Mediterranean Vegetable Strata for a delicious meal.