GO VEGETARIAN
WITHOUT GOING HUNGRY
GOING VEGETARIAN CAN BE DELICIOUS
- You have every fruit, vegetable, bean & 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
PART TIME VEGETARIAN
- 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 & cholesterol &
give you more fruits & vegetables - Try it, and you might find you want to do it more often than you think
VEGETARIAN DIET FOR KIDS
- A vegetarian diet can be safe for kids & it's usually good for them
- Just be sure kids get enough fats to meet their needs
1. Nuts, peanut butter, avocado, milk products & eggs are all good sources
2. When in doubt, ask your child's doctor or a dietitian
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
1. You'll skip anything that comes from animals
2. This include milk, cheese & eggs
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, legume
& grains - Black beans & rice, with a salad, is one example of a classic vegetarian meal
TWEAK YOUR FAVORITE RECIPES
- If you're used to eating meat, look for vegetarian versions of your favorite dishes using
your favorite seasonings. For example:
1. You can make lasagna with spinach or tofu instead of ground beef
2. Stuff bell peppers with a blend of rice & veggies
3. Instead of ground beef, add beans or meatless sausage crumbles
4. Eggs are a good source of protein, so you can make a veggie Omelet using
A. Vegan cheese
B. Any vegetables & your normal seasoning
5. If you're used to eating chicken
A. Use thin slices of eggplant instead of the chicken
B. If you also skip dairy, you can use a soy-based cheese substitute instead of Parmesan"
6. When you're craving a warm, spicy bowl of chili, make it with beans or tofu plus your
normal seasonings
7. A grilled portobello mushroom topped with lettuce, tomato, or cheese & your normal seasonings
8. If you're looking for something closer to the texture of a real hamburger, try a veggie burger.
A. Most supermarkets carry several brands of Kosher frozen veggie burgers
B. These are often made with a blend of vegetables, soy & grains, providing protein & fiber
1. Dr. Praeger - Kale Burgers, Spinach Cakes, Broccoli Kakes (OU)
2. Sprouts - Quinoa Veggie Burgers & Quinoa Burger (OU)
3. Hillary - Adzilo Bean Burger, Black Rice Burger, Broccoli Casserole Bites, Curry
Bruger, Hemp & Greens Burger, Kimchi Burger, Mediterranean Bites,Original Veggie Bites, Root Vegetable Burgers, Spicy Thai Burger * Veggie BurgersThe Vaad HaRabonim of Kansas City (Kashrus symbol is on the back of the box or package)
SUBSTITUTE WITH SOY
- Soy products are a versatile source of protein
- They work well as a meat substitute, you can even make tofu kabobs on a grill
- There are plenty of other soy foods on the market today
1. Meatless hot dogs
2. Chicken nuggets - Edamame are soybeans that aren't processed
HEALTH BENEFITS
- Since they are lower in or free of animal products, vegetarian diets are low in saturated fat & cholesterol
- Many studies have shown that vegetarians are less likely to get certain diseases such as
heart disease & type 2 diabetes - A vegetarian that eats lots of fruits & vegetables benefits from antioxidants like lutein in
broccoli & lycopene in tomatoes which may help protect against cancer
NUTRIENTS YOU NEED
- Make sure you're getting enough iron, vitamin B12, zinc, calcium & vitamin D, especially
if you're on a vegan diet - A dietitian can give you tips or let you know if you need supplements
CALCIUM & VITAMIN D
- If you eat milk, cheese, or yogurt, you probably get enough calcium to keep your bones strong
- But if you decide to go vegan, you don't any animal products so you'll need other sources
of calcium which include
1. Fortified soy
2. Almond milk
3. Orange juice
4. Seeds
5. Nuts
6. Some green vegetables - People who avoid dairy products also miss out on vitamin D
- Non-meat sources of vitamin D include fortified food such as
1. Orange juice, cereals & tofu made with calcium sulfate
2. Fortified milk alternatives like soy & almond milk
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
1. Milk
2. Cheese
3. Whole-grain breads
4. Nuts
5. Soy foods
6. Legumes (like chickpeas)
7. Hummus on a whole-grain pita (the best)
IRON
- It's not just in red meat
- You can also get iron from leafy green vegetables, cooked dry beans, tofu & 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 & in combination with foods that have
vitamin C, which helps your body absorb iron
OMEGA 3'S
- Omega-3 fatty acids are good fats that may help lower blood pressure, improve heart
health & stave off age-related dementia - There are two kinds
1. Most of the health benefits are linked to DHA & are found mainly in fatty fish, as well as fortified foods like eggs
2. Pumpkin seeds, flaxseeds, walnuts & canola oil are all good sources of ALA, an
omega-3 fatty acid beneficial for heart health
VITAMIN B12
- Low levels of vitamin B12 can cause muscle weakness & fatigue
- This vitamin is found only in some fortified foods & in foods made from animals, such as
meats, eggs & milk products - So if you eat a vegan diet, you need to either eat foods fortified with vitamin B12 or take supplements
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