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By Tere on June 22nd, 2008
Tips for Healthier Choices
Total vegetarians may need to eat more than recommended servings to obtain adequate calories and to meet needs for iron, zinc, and other minerals.
- Select products named whole wheat or whole grain, or with whole grains first on the ingredient list. Choose whole-grain yeast breads because the process of yeast fermentation during bread making increases the availability of minerals present in whole grains such as iron, zinc, and calcium.
- Be sure to include legumes in meals everyday. Cooked beans and peas are eaten in soups, stews, salads, and as sandwich spreads. Meats analogs are food design to look and taste like meat. They are made from vegetable protein sources such as soy, wheat gluten, or nuts, and some may contain egg or dried milk solids.
- Nuts and seeds may be eaten either raw or dry toasted or may be added to foods or used as butters or spreads. It is preferably to avoid those that are fried in fat or highly salted.
- Include foods rich in vitamin C (citrus fruit, strawberries, tomatoes, sweet peppers), and those rich in vitamin A (deep-yellow and dark-green choices such as carrots, greens, cantaloupe) daily. Select cabbage-family vegetables including broccoli, cauliflower, collards, which are known to provide protective factors against disease.
- Look for products with nonfat, skim milk, or low fat on the label. Eat low fat dairy products in moderation. Limit eggs or use whites only.
- Choose the less saturated liquid vegetable oil such as canola, corn olive, safflower, and peanut oil. Avoid tropical oils (coconut, palm kernel oil, palm oil), and hydrogenated fats.
- Select sweets that contain lower amounts of fat and sugar. Read nutrition labels to find hidden fat and sugar.
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