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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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