Are vegetarian diets healthy?
If properly planned,
vegetarian diets can provide all the nutrients you need. In addition to that,
being a vegetarian can actually be better for you. In general,
- Weigh less than people who eat
- Are less likely to die of
- Have lower
- Are less likely to
Good health could be related to a diet of mostly fruits, vegetables, and whole grains.
Keep a balance
As a vegetarian, you can still eat a
balanced diet .
- Substitutes for
1 oz (28 g) of meat:
- ¼ cup cooked dried beans, peas, or lentils
egg or 2 egg whites, or ¼ cup egg substitute
- ½ oz (1 Tbsp) nuts or
- ¼ cup tofu or tempeh
- 1 Tbsp peanut butter
- If you do not use milk, use soy milk fortified
with calcium, vitamin D, and vitamin B12. Count
1 cup (8 fl oz) as one serving.
You can also use fortified soy cheese or soy yogurt.
Kathleen Romito, MD - Family Medicine
Rhonda O'Brien, MS, RD, CDE - Certified Diabetes Educator
January 25, 2013
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