Vegetarian Variety

No, a vegetarian diet isn’t just alfalfa sprouts and tofu. A vegetarian diet can be much richer in its variety--and a lot tastier, too--than some nonvegetarians assume. Above all, it can be a very healthful way to eat. Most vegetarian diets are high in fiber and low in fat and cholesterol. Therefore, they can help you lower your risk of heart disease, lower your blood pressure and cholesterol levels, and decrease digestive problems, including bowel diseases, gallstones and colon cancer.

People choose to be vegetarians for a variety of reasons, such as for health, cultural, social or religious beliefs.

There are three common vegetarian diets:

* Lacto-ovo: This diet would include eggs, yogurt, cheese and other milk products, in addition to plant foods.

* Lacto: This meal plan would include dairy and plant foods, but not eggs.

* Vegan: Plant foods only.

Contrary to many nonvegetarians’ beliefs, a vegetarian diet can easily supply all the calories, protein, vitamins and minerals that a person needs. The key to getting all the nutrition you need is to eat a variety of foods. (Some people may have special dietary needs, including children, women who are pregnant or lactating, and the elderly. They should speak to their health care provider about vitamin supplements.)

Some good sources of important nutrients include:

PROTEIN

* Dried beans, soybeans and lentils

* Tofu and tempeh

* Peanuts and peanut butter

* Milk, yogurt and cheese

CALCIUM

* Milk, yogurt and cheese

* Fortified soy milk

* Leafy, dark-green vegetables

* Dried figs

* Fortified orange juice

IRON

* Whole-grain and enriched breads and cereals

* Wheat germ

* Nuts and seeds

* Dried fruits

* Leafy, dark-green vegetables

VITAMIN B12

* Milk, yogurt and cheese

* Eggs

* Fortified soy burgers and milk

* Fortified cereals

ZINC

* Eggs

* Lentils and split peas

* Pumpkin and sunflower seeds

* Whole-grain breads and cereals

* Milk, yogurt and cheese

If you’re thinking of switching to a vegetarian diet, you may want to consult a registered dietitian or one of the many books, including recipe books, on the subject. Other sources include:

* American Dietetic Assn., (800) 366-1655

* Vegetarian Resource Group, (410) 366-8343

* American Heart Assn., (800) 242-8721

Source: StayWell Co.