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The Key to a HealthyVegetarian DietEat a wide variety of low-fat,

high fiber foods every day.Include whole grains, fruits, veggies, beansand peas.

Eat servings from each food group.

Plan ahead and pack foods to take with you,such as raisins, popcorn, peanut butter,veggie sticks, almonds, and soy drinks.

Add to your diet;

dont deprive yourself.Eliminating animal products opens up thechance to add many new foods to your diet.Explore different ethnic items, experimentwith recipes, and keep an open mind.

Keep sweets and high fat foods

to a minimum.Salad dressings, cooking oils, fried foods, andmany desserts add extra calories and fewnutrients. Dont use these foods in place ofyour meat group.

Health BenefitsVegetarians have a lower risk of heart disease,obesity, stroke, cancer and diabetes.

Environmental advantagesIt takes about 2,500 gallons of water to producea single pound of beef, where only 250 gallonsare used to produce one pound of soybeans.

BudgetPound for pound, plant-based protein sourcescost less than meat sources of protein.

Belief in Non-ViolencMany find grave concernslaughtering practices o

Religious beliefsMany major religions incChristianity, Judaism, IslBuddhism promote someand compassionate livin

Food PreferencesWhen more is known abproducts, many find they

Why choose a vegetarian lifestyle?

What do vegetarians eat?Nearly all vegetarians share the desire to eat a balanced, plant-based diet andexclude animal products. There are many variations of this practice.

PlantProductssuch as fruits,vegetables,legumes/beans,

grains, seeds,nuts, cereal, tofu

DairyProductssuch as milk,cheese, yogurt,ice cream,

milkshakes, butter

EggProductssuch as eggs,custard,pancakes, french

toast, some bakeditems such asmuffins, cake

FishProductssuch as cod, tuna,catfish, salmon,fish sticks, crab,

shrimp, lobster,sushi

PoProsucturkphe

chicbro

VeganIncludes noanimal products

LactoAdds dairyproducts

Lacto-ovoadds eggproducts

Pesco

adds fishproducts

SemiAdds poultryproducts

Tom Barrett, MayorBevan K. Bake r,Commissioner of Health

www.milwaukee.gov/health

The Cit y o f Milwaukee Healt h Depar tmen t in i ts capac it y as an emp loyer andservice provider does not discriminate on the basis of age, race, religion,color, gender, national origin, arrest or convict ion record, sexual orientat ion,marital status, disability, political belief or affiliation, or military participation.Persons needing disability assistance information, language assistance, orinterpreter services please call 414-286-3524 or (TTY) 414-286-2025.Discrimination claims may be filed with the Departments Equal OpportunityCoordinator by calling 414-286-2359.

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ZincZinc is necessary for many biochemical reactions andalso helps the immune system function properly.Sources of zinc for vegetarians include many types ofbeans (white beans, kidney beans, and chickpeas),zinc-fortified breakfast cereals, wheat germ, andpumpkin seeds. Milk products are a zinc source forlacto vegetarians.

Vitamin B12B12 is found in animal products and some fortifiedfoods. Sources of vitamin B12 for vegetariansinclude milk products, eggs, and foods that havebeen fortified with vitamin B12. These includebreakfast cereals, soy-based beverages, veggieburgers, and nutritional yeast.

Is a vegetarian diethealthy?

Yes. A well-planned vegetarian diet can meetall the recommendations for nutrients, andtends to be lower in calories as well. The keyis to consume a variety of foods and the rightamount of foods to meet your calorie needs.Vegetarians should focus on key nutrients:

ProteinProtein has many important functions in thebody and is essential for growth andmaintenance. Protein needs can easily bemet by eating a variety of p lant-based foods.Combining different protein sources in thesame meal is not necessary. Sources ofprotein for vegetarians include beans, nuts,nut butters, peas, and soy products (t ofu,tempeh, veggie burgers). Milk products andeggs are also good protein sources for lacto-ovo vegetarians.

Iron

Iron functions primarily as a carrier of oxygenin the blood. Iron sources for vegetariansinclude iron-fortified breakfast cereals,spinach, kidney beans, b lack-eyed peas,lentils, turnip greens, molasses, whole wheatbreads, peas, and some dried fruits (driedapricots, prunes, raisins).

CalciumCalcium is used for building bones and teethand in maintaining bone strength. Sources ofcalcium for vegetarians include fortifiedbreakfast cereals, soy products (tofu, soy-based beverages), calcium-fortified orangejuice, and some dark green leafy vegetables(collard greens, turnip greens, bok choy,mustard greens). Milk products are excellentcalcium sources for lacto vegetarians.

Substitute There are easy wa

that call for eggs,

Instead of MeatsMeat analogs are mbut look and taste lik

TempehCultured soybeans wcan be sliced and frispreads, salads, and

Textured Soy ProtCompressed soy floutexture like ground btacos, or sloppy joes

TofuMade from soybeansa stir fry, marinatedthe firm or extra firma meatier texture.

BeansBeans come in manyadded to soup, dips,

Source: MyPyramid Tips and Resources Vegetarian Diets

Instead of eggs1/2 of a s1/4 cup a2 Tbsp. C1/4 cup t

Instead of dairySoy, rice,Soy yogu

Translating the PyramidWhat do vegetarians need?

Food Group

Grains

Vegetables

Fruits

Dairy Products

Meat and Beans

Fats, Sweets,Alcohol

Suggested Daily Amounts*

6 ounces dailyFocus on whole grains, which have more proteinand nutrients.

2 1/2 cups dailyFocus on dark green and orange vegetables andthose high in protein, such as beans and peas.

2 cups dailyChoose fresh, frozen, canned or dried fruits.

Dairy is optional; calcium is not.Include 3 cups of calcium-rich, low-fat foodsin your daily diet.

Meats are optional; protein and iron are not.If you choose to eat eggs, limit to 34 yolks per week.Include a variety of beans, peas, nuts and seeds.

Aim for less than 6 teaspoons of oils a day, andavoid trans fats when possible.Limit your extra fats and sugars.

Serving Sizes

1 ounce is equal to:1/2 cup of brown rice, cooked pasta, or cooked cereal;1 slice bread, 1 cup dry cereal

1/2 cup is equal to:1 raw carrot, 1 small tomato, 1/2 cup beans, 4 ouncestofu, 1 cup raw lettuce or greens

1/2 cup is equal to:1/2 cup juice, 16 grapes, 1 snack container ofapplesauce or canned fruit, 1/4 cup raisins

1 cup is equal to:1 1/2 ounces cheddar, 6 ounces yogurt, 1 cup ofcalcium-fortified juices, cereals, breads, soy beverages,or rice beverages

1 ounce is equal to:1 egg, 12 almonds, 1/4 cup tofu or black beans, 1 tbsppeanut butter, 1 cup lentil soup

1 teaspoon of oil is equal to:1 tbsp margarine, 1 ounce of nuts, 1/2 avocado

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