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Cultural Variations - Vegetarian Diet

These are just some examples of the kinds of foods that may be found in an Vegetarian diet. If you eat mainly from the USDA food pyramid, you may not have tried some of them. One of the keys to successful weight loss is keeping boredom out of your diet. Make something new tonight using ingredients from below that you haven't tried before.

Fats and Oils Eat sparingly - butter, margarine, and vegetable oils (olive, corn, canola, safflower oil, etc.).
Sweets Eat sparingly - candy, cake, and cookies.
Milk, Yogurt, and Cheese Choose low-fat or non-fat milk (cow's, soy, rice), yogurt, and cheese.
Dry Beans, Nuts, Seeds, Eggs and other Meat Substitutes Eat a variety of beans (soy, garbanzo, kidney beans, pinto, black, etc.), lentils, nuts (almonds, cashews, peanuts, pecans, pine, pistachio, walnut, etc.), and seeds (pumpkin, sesame, sunflower, etc.). Eat nuts and seeds in moderation because they are high in fat. Eat egg yolks in moderation. Include egg whites in a variety of dishes (sandwiches, salads, etc.). Add variety to meals with tofu, tempeh, and seitan.
Fruit All fruits - including: apples, avocado, bananas, blackberries, blueberries, grapes, lemons, limes, melon, oranges, raspberries, and strawberries. Limit olives, coconut, and avocado. All three are high in fat.
Vegetables All vegetables - including: artichokes, bell peppers, broccoli, cabbage, cauliflower, collards, corn, cucumber, garlic, lettuce, mushrooms, onions, okra, peas, potatoes, spinach, squash, sweet potatoes, tomatoes, yams, and zucchini.
Grains - Bread, Cereal, Rice,
and Pasta
All whole grains (barley, bran, buckwheat, corn, oats, rice, rye, wheat etc.), whole grain cereals and breads, grits, pasta, tortillas, bagels, pretzels, and crackers.

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Not all exercises or diets are suitable for everyone. Before you begin this program, you should have permission from your doctor to participate in vigorous exercise and change of diet. If you feel discomfort or pain when you exercise, do not continue. The instructions and advice presented are in no way intended as a substitute for medical counseling. The creators, producers, participants and distributors of this site disclaim any liability or loss in connection with the exercise and advice provided here.

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