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 What Vegetarians Eat
Why Do People Become Vegetarians?
 Farmers Market Fruit Stall "Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it's the only thing that ever has." Margaret Mead
- What Do Vegetarians Eat?
- Why Do People Become Vegetarians?
- Is a Vegetarian Diet Healthy?
- Good Nutrition for Vegetarians
- Ideas for Vegetarian Meals
What Do Vegetarians Eat?
 Soy Protein Fruit Smoothie - A Semi-Vegetarian eats small amounts of animal flesh.
- A Pesco-Vegetarian eats no animal meat except fish.
- A Lacto-Ovo Vegetarian does not eat animal flesh, but does eat eggs, milk, and dairy products.
- A Vegan does not eat animal flesh, eggs, milk or dairy products. Many vegans do not use any animal products like honey, gelatin, silk, leather, or wool. Veganism is a difficult choice in our culture.
Why Do People Become Vegetarians?
 Vegetable Fried Rice - Economics For much of the world, a vegetarian diet is largely a matter of economics. Meat costs a lot more than beans or rice, so meat is served only on special occasions. Even where meat is plentiful, it's still used in moderation, often providing a side note to a meal rather than taking center stage.
- Environment In a crowded world, raising animals for food use more resources, water, feed and land than plant farming does. According to the United Nations, the livestock industry is one of the largest contributors to environmental degradation worldwide, to air and water pollution, land degradation, climate change, and loss of biodiversity.
- Religion Traditionally many Hindus, Buddhist monks, Seventh-day Adventists, Rastafarians, Hare Krishnas, and most Chinese Buddhists do not eat meat. Other religions practice fasting and avoid meat during specified times such as Lent, Yom Kippur and Ramadan.
- Animal Rights and Ethical Concerns Vegetarians often support animal rights. They reject violence and the killing of living creatures. Industrial-scale animal farming and slaughterhouse practices cause animal suffering and disease. For some vegetarians, beef, fowl and fish are four-letter words.
- Health Studies show that a vegetarian diet extends life expectancy by several years. The China Project, in conjunction with Cornell University, studied 880 million people over 20 years. It found that a diet with less meat reduced heart disease, diabetes, and cancer, the major causes of mortality in the Western world.
Is a Vegetarian Diet Healthy?
 Veggie Burger
Good Nutrition for Vegetarians
 Buckwheat Black Bean Soup
Vitamin B12 Vegetarians absolutely must make sure they get enough vitamin B12. B12 is an essential water-soluble vitamin that is found in fish, shellfish, meat, eggs and dairy products. It helps maintain healthy nerve cells and red blood cells and makes DNA, the genetic material in all cells. Vegetarians can get vitamin B12 from dairy foods, eggs, aged cheese, fortified brewer's yeast, vitamin B12 enriched processed foods and as a supplement. Some breakfast cereals, soy milk and vegetarian burger patties are fortified with vitamin B12.
Omega-3 Fatty Acids Like everyone, vegetarians need omega-3 fatty acids for a healthy heart and immune immune system, along with other benefits. Omega-3 fatty acids are obtained from fish and sea vegetables, as well as the milk, eggs and meat from grass-fed animals. If you are not eating fish, eggs or dairy, vegetarians should include in their daily diet some chia seeds, English walnuts, flaxseed oil, unheated canola oil or ground flaxseeds. The easiest way to get enough in your diet is through a supplement. If you haven't heard about chia seeds for omega-3 fatty acids, here's our exciting article where you can find out more about chia seeds.
Calcium Calcium, found in milk and yogurt, is important for healthy bones. If a vegetarian is not eating dairy foods, there are other foods that are good sources of calcium. The green leafy vegetables, like kale, collards, broccoli, okra, and bok choy, are rich in calcium. Tofu, soy milks, and orange juice are often fortified with calcium. Figs are also a delicious source of calcium. Spinach, Swiss chard and beet greens are also high in calcium, but it is poorly absorbed in the body. A daily supplement will provide calcium if you are not getting enough in your diet.
 Sauteed Tempeh
 Whole Grains
Vitamin D Vitamin D works with calcium to build strong bones. Sources of vitamin D are sunlight and vitamin D fortified cow's milk. Vegans can use fortified soy milk, fortified breakfast cereals and, if necessary, a vitamin D supplement.
Iron There are many ways to get enough iron in a vegetarian diet. Sea vegetables like nori, wakame, and dulse are very high in iron. More familiar sources of iron are iron-fortified breakfast cereals, legumes, chickpeas, lentils, and baked beans, soybeans and tofu, raisins and dried figs, pumpkin seeds, broccoli, and blackstrap molasses. When you eat these foods, it is recommended that you include a source of vitamin C, like citrus fruits, tomatoes, and broccoli, to help you to absorb the iron better.
Vitamin A Good sources of vitamin A are carrot juice, kale, butternut squash, sweet potatoes, spinach, carrots, cantaloupe, green leafy vegetables, nuts and fruit. Whole grains are an important source of vitamin A that can be overlooked by vegetarians.
Iodine is needed for a healthy thyroid gland to regulate metabolism. Iodized salt, seafood, and seaweed vegetables provided the necessary iodine. Your daily multivitamin also contains iodine.
Zinc The mineral zinc is vital for many functions in the body. It helps to resist infections, strengthen the immune system, heal wounds and support enzyme reactions. Vegetarians can get this important mineral from dairy products, beans, lentils, yeast, nuts, seeds and whole grain cereals. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc. Soy products like tofu and tempeh are also good zinc sources.
Ideas for Vegetarian Meals
 Fruits and Vegetables
 Whole Grains in the Pantry
I hope life brings you much success.
I wish you a very happy day.
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