Keep in mind that eating vegetarian isn't healthy if done improperly. One could eat just pizza, pasta, and french fries and call themselves a vegetarian. Technically they'd be correct, however, this is lacking in many essential nutrients (and fiber!) and defeats many of the benefits of eating a diet that is either meat-free or low in meat products.
The vegetarian or "flexatarian" diet needs to be well-rounded to ensure one gets all their essential and non-essential nutrients. Here are some examples:
*Calcium: If refraining from cow's milk, spinach and leafy greens, broccoli, enriched orange juice, tofu, and yogurts are just a few of the alternative sources of calcium.
*Iron: Dark leafy greens (i.e. spinach), beans, whole-grain or fortified breads and cereals, dried fruits, as well as blackstrap molasses are non-meat sources of iron.
*B12: Fortified foods (cereal, soymilk), supplements.
*Protein: soybeans (complete protein), whole grains, legumes.
*Omega-3 Fatty Acids: Flaxseeds
Monday, March 29, 2010
Sunday, March 28, 2010
Pantry Makeover and Shopping List Guide
Below is a rough list or guideline to take along with you on your first shopping trip. The following items are great to have on hand to put together healthful meals in a snap:
BREADS & GRAINS:
Regular or quick-cooking brown rice
Quinoa
Cous Cous (Whole Wheat)
Oatmeal - steel cut or quick cooking
Whole Grain Breads - keep an extra loaf in the freezer
Whole Grain Cereals (ones without added salt and sugar)
Whole Grain Pasta (whole wheat and buckwheat pastas)
Whole Grain Crackers (ones without added salts, sugars, or transfats)
FRUITS AND VEGETABLES:
Canned whole Italian plum tomatoes
Canned stewed tomatoes
Fresh Produce - Choose a variety to your taste.
Lemons/Limes
Onions, Potatoes, Garlic, Onions
Frozen Fruits/Vegetables are great - spinach, broccoli, peas, mixed veggies, corn, green beans, berries of all types.
NUTS, SEEDS, BEANS:
Variety of canned/dried beans*: White, northern, navy, black, chickpeas (garbanzos), kidney, pinto, black-eyed peas, et al.
Natural peanut and not butters (preferably with no added sugar and salt)
Tahini
Tofu
Unsalted Nuts
*If using the canned variety - rinse and drain before using to reduce the sodium content.
EGGS & DAIRY:
Eggs
Reduced or Fat Free dairy cheese or soy cheeses
Low or Fat Free cottage cheese
Low or Non Fat Yogurt (I suggest 0% Greek Yogurt to be used instead of sour cream) (check ingredients to make sure there is no high fructose corn syrup in it)
Soymilk, Almond Milk, or Skim Milk
Soy or Margarine not containing transfats
CONDIMENTS / SEASONINGS:
Vegetarian Bouillon cubes
Vegetarian Low Sodium broths
Basic seasonings: cinnamon, kosher salt, peppers, dry mustard, paprika, chili powder, cumin, thyme, basil, oregano, rosemary, garlic powder, ....
Tamari, hoisin, or low sodium soy sauce
Vinegars
Olive and Canola Oil
Non-fat vegetable cooking spray
Unsweetened coconut milk
Salsa
Tomato pastes and sauces
Honey
Where to begin?
In order to make changes that will stick (and become good habits), is to make small changes one-a-at-time.
First thing, assess your current eating habits. Take note of the foods you enjoy that are construed as vegetarian - the vegetables, fruits, pasta, grains, legumes, et al.. You will also be stocking your pantry, freezer, and fridge different as well as shopping differently the next time you go to the supermarket.
Be willing to explore your palate and try new foods. Buy different fruits and vegetables. Try new legumes and grains. Experiment with herbs and spices. Explore the internet for vegetarian (or meatless recipes).
My next post will explore what I feel a basic vegetarian pantry should include.
First thing, assess your current eating habits. Take note of the foods you enjoy that are construed as vegetarian - the vegetables, fruits, pasta, grains, legumes, et al.. You will also be stocking your pantry, freezer, and fridge different as well as shopping differently the next time you go to the supermarket.
Be willing to explore your palate and try new foods. Buy different fruits and vegetables. Try new legumes and grains. Experiment with herbs and spices. Explore the internet for vegetarian (or meatless recipes).
My next post will explore what I feel a basic vegetarian pantry should include.
Let's Start With Some Definitions
Depending on who you ask, there are many different definitions of vegetarianism as well as many different types.
According to The Vegetarian Society:
A vegetarian is someone living on a diet of grains, pulses, nuts, seeds, vegetables and fruits with or without the use of dairy products and eggs.
A vegetarian does not eat any meat, poultry, game, fish, shellfish or crustacea, or slaughter by-products.
Vegetarian Times defines vegetarian cuisine as one resplendent with plant foods -- veggies, fruits, grains, legumes (including soyfoods such as tofu), soymilk and tempeh, nuts and seeds --seasoned with a plethora of herbs, spices and various sauces and pastes such as tahini, and augmented with dairy products and eggs (if desired).
Then there are different types of vegetarians:
Lacto-ovo-vegetarian. Eats both dairy products and eggs. This is the most common type of vegetarian diet. People who eat this way rarely have trouble finding food to eat in restaurants or while traveling. This is a healthy form of vegetarianism as long as you don't overdo it on eggs and high fat dairy.
Lacto-vegetarian: Eats dairy products but not eggs. Many people choose this to lower their cholesterol intake or to avoid an egg allergy.
Ovo-vegetarian: Eats eggs but not milk products. This suits people who have lactose intolerance or have a milk allergy.
Vegan: Does not eat dairy products, eggs, or any other animal product. Vegan recipe books and options are more plentiful now than in the past however eating out may be tricky.
Then there is the flexatarian or the semi-vegetarian. Many argue that there is no such word because you are either vegetarian or you aren't. I use these terms to refer to people who are vegetarian most of the time but occasionally eat fish, poultry or meat. It may also refer to someone who eats fish and/or poultry and avoids meat.
According to The Vegetarian Society:
A vegetarian is someone living on a diet of grains, pulses, nuts, seeds, vegetables and fruits with or without the use of dairy products and eggs.
A vegetarian does not eat any meat, poultry, game, fish, shellfish or crustacea, or slaughter by-products.
Vegetarian Times defines vegetarian cuisine as one resplendent with plant foods -- veggies, fruits, grains, legumes (including soyfoods such as tofu), soymilk and tempeh, nuts and seeds --seasoned with a plethora of herbs, spices and various sauces and pastes such as tahini, and augmented with dairy products and eggs (if desired).
Then there are different types of vegetarians:
Lacto-ovo-vegetarian. Eats both dairy products and eggs. This is the most common type of vegetarian diet. People who eat this way rarely have trouble finding food to eat in restaurants or while traveling. This is a healthy form of vegetarianism as long as you don't overdo it on eggs and high fat dairy.
Lacto-vegetarian: Eats dairy products but not eggs. Many people choose this to lower their cholesterol intake or to avoid an egg allergy.
Ovo-vegetarian: Eats eggs but not milk products. This suits people who have lactose intolerance or have a milk allergy.
Vegan: Does not eat dairy products, eggs, or any other animal product. Vegan recipe books and options are more plentiful now than in the past however eating out may be tricky.
Then there is the flexatarian or the semi-vegetarian. Many argue that there is no such word because you are either vegetarian or you aren't. I use these terms to refer to people who are vegetarian most of the time but occasionally eat fish, poultry or meat. It may also refer to someone who eats fish and/or poultry and avoids meat.
This Blog is Not Just for Those Who Want to Be a Vegetarian.
Point of Note:
I'm not a complete vegetarian but for health reasons have decided to reduce the amount of meat that I eat. This blog isn't just for vegetarians, or "flexatarians", but for anyone who is looking to increase their consumption of fruits & vegetables into their daily life.
I'm not a complete vegetarian but for health reasons have decided to reduce the amount of meat that I eat. This blog isn't just for vegetarians, or "flexatarians", but for anyone who is looking to increase their consumption of fruits & vegetables into their daily life.
Saturday, March 27, 2010
A Brief Introduction to Vegetarianism
There are many reasons why some people become vegetarians; some are for purely health-related, while others for reasons of animal welfare or environmental and many for a combination of both. In some cases, religion plays a role in that decision.
Looking back about 10 to 15 years ago, the word "vegetarian" had a bit of a stigma and stereotype to it. In addition, there were not as many food options or dining out options (other than plain pizza or pasta) for those looking to eat "meatless".
Today, many people have decided to adopt a meat-free lifestyle. Fresh fruits and vegetables are available year-round and many different varieties are available in more retail outlets. In addition to traditional "health-food stores" more health-conscious and specialty chains such as Trader Joe's, Whole Foods, and Wegmans carry a wide array of whole grains, soy products (tofu, tempeh,...), and other vegetarian selections.
Many restaurants, and even fast-food outlets now have vegetarian options beyond a veggie burger. Slews of vegetarian cookbooks are now available and television/cable cooking programs are dedicated to vegetarian cuisine.
Bottom-line: It is a great time and easier than ever to become a vegetarian, or even a "flexatarian".
Looking back about 10 to 15 years ago, the word "vegetarian" had a bit of a stigma and stereotype to it. In addition, there were not as many food options or dining out options (other than plain pizza or pasta) for those looking to eat "meatless".
Today, many people have decided to adopt a meat-free lifestyle. Fresh fruits and vegetables are available year-round and many different varieties are available in more retail outlets. In addition to traditional "health-food stores" more health-conscious and specialty chains such as Trader Joe's, Whole Foods, and Wegmans carry a wide array of whole grains, soy products (tofu, tempeh,...), and other vegetarian selections.
Many restaurants, and even fast-food outlets now have vegetarian options beyond a veggie burger. Slews of vegetarian cookbooks are now available and television/cable cooking programs are dedicated to vegetarian cuisine.
Bottom-line: It is a great time and easier than ever to become a vegetarian, or even a "flexatarian".
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