Eating a Healthy Vegetarian Diet

How do you get healthy if you don't like meat?

By meggiedoodle from Thornton, CO

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June 20, 20090 found this helpful

You say 'get healthy' so I'm not sure if you're having any medical problems, but in general a vegetarian diet can be perfectly healthy and isn't too different from a healthy meat-eating diet.

A few servings of legumes like beans & lentils or tofu a day provides protein. Combine those with grains (preferably whole grains) like rice, pasta or bread, plus your daily supply of fruits and vegetables. Cheese and dairy should be eaten sparingly as it tends to be high in fat. Eggs are another good source of protein but should also be eaten sparingly.

There's hundreds of vegetarian cookbooks and websites to give you more detailed info. Here's one from the USDA:

http://fnic.nal.usda.gov/nal_displa ... mp;tax_subject=257&topic_id=1359

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June 20, 20090 found this helpful

I've been a vegetarian for about 7 years now and don't eat any poultry or meat. We do eat fish, the type with fins and scales, and not the bottom feeders such as: lobster, shrimp, clams, oysters, etc. I'm a vegetarian, not a vegan. A vegan does not eat any meat, poultry, eggs, dairy, honey, etc.

I believe in healthy eating, but am not going to get fanatical about it, by eliminating every thing from my daily diet. A person needs Vitamin B-12 which you can get from eggs, cheese.

My husband was rushed to the hospital a few nights ago with horrendous back pain. He had an MRI and they found that he has two kidney stones. So now we are going to adjust our diets again and eliminate dairy so he doesn't have any further medical problems in that area. He knew that he brought a lot of the problems on himself because he was eating too much ice cream and cheese.

I have substituted soy meat vegetarian products in place of animal meats. And we are going to start eating soy cheese in place of dairy cheese. I have adjusted our diets so many times that I'm used to it by now. Eat a lot of vegetables and fruits and drink plenty of good water such as spring water.

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June 20, 20090 found this helpful

It helps to skip the junk food.

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Anonymous Flag
June 20, 20090 found this helpful

Hi was raised a Vegetarian and I am 68 year old now, every one had good ideas and would like to add that there are ways to help with the protein if you put Beans on rice you have a protein it is better to use the brown rice rather then white

though. I also make my own meat alternative.

Black Bean Burger

By Kimberley Eggleston, About.Com

Black Bean Burgers

It's burger night! My family always asks for seconds of these low calorie black bean burgers. Finish off with all of the normal burger toppings, and serve along side some crispy oven fries.

Prep Time: 10 minutes

Cook Time: 8 minutes

Ingredients:

1 15-oz. Can black beans, drained and rinsed

I prefer fresh cooked beans

1/4 cup dried breadcrumbs

1 large egg, beaten

2 Tbsp dried onion flakes

1 tsp Worcestershire sauce

1/2 tsp ground black pepper

1 Tbsp canola oil

4 whole-wheat hamburger buns

Toppings (optional)

Lettuce leaves

Sliced tomato

Sliced onion

Sliced pickle

Catsup

Mustard

Preparation:

1. Place the black beans in a medium-sized bowl. With the back of a fork, partially mash the beans until they are able to be shaped into a patty. Add the breadcrumbs, egg, Worcestershire sauce, and black pepper, and mix together well.

2. Heat the canola oil in a large skillet over medium heat.

3. Use 1/4 of the bean mixtue for each patty. Shape each portion into patties that are about 3/4-inch thick.

4. Place the patties into the skillet, and cook on each side about 4 mintues, or until the patties becomes lightly browned and are firm.

5. Serve each patty on a whole wheat bun, and finish off with the burger toppings you desire.

Serves 4

Per Serving Calories 271

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Anonymous Flag
June 20, 20090 found this helpful

Another Recipe is.

Potato Veggie Burgers

Yes, you can make fabulous veggie burgers1 from potatoes! If you've ever had latkes2 or potato pancakes, you know that potatoes absorb the flavors added to them quite well, and have a satisfying texture that is both crunchy and soft. Feel free to spice this potato burgers recipe up a bit by adding in some garlic or seasoned salt. This potato and bean veggie burger3 recipe is both vegetarian and vegan. You might also want to try this recipe for black bean veggie burgers4.

Ingredients:

* 1 cup canned black beans

* 1 carrot, grated

* 1/2 onion, diced

* 3 potatoes, grated

* 4 scallions, chopped

* 1 cup corn

* salt and pepper to taste

* oil for frying

Preparation:

Mash the beans with a fork or a potato masher. Add the remaining ingredients, except the oil and mix until well combined.

Shape the mixture into patties. Heat about two tablespoons of olive oil and cook each patty until the veggie burgers are done, about 3 minutes on each side.

I haven't tried it but I am going too I just found it.

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June 23, 20090 found this helpful

Not eating meat is very misunderstood. Whether you are doing it for the sake of kindness to animals, or for health reasons, please do not get caught in the trap of filling up on grains. Pasta and bread, whether organic, white or wheat, simply turn to sugar in your body, you might as well be eating cake.

Do not fill up on starches. Eat a lot of healthy veggies. Since a lot of what makes you fill full when you eat meat is the fat, eat nuts and avocados to help you feel full. If you are not going to be a vegan (which is a person who eats NO animal products), add eggs and cheese for protein and healthy fats.

I was a vegetarian for 13 years. I went about it the wrong way. I would always joke that I was the fattest vegetarian around. I filled up on pasta and rice. Even if it is whole wheat or organic pasta, it is really empty calories. You can get fiber from so many other sources which will also give you nutrition.

Most dried beans are very healthy. All green veggies have a lot to offer. Fruits, especially the darker colored ones such as strawberries and blueberries, are packed with nutrition.

You really want to remember to have a lot of color on your plate when eating.

Good luck and eat smart!

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