Vegetarians

There are three important facts for any vegetarian to understand:

The best combinations to make complete vegetable proteins are:

Although some people are concerned that vegetarians may not eat enough protein, three facts should be noted.

Each of the above alternatives provides nearly half of the recommended protein allowance for a 120-pound adult.

Vegetable Protein Foods
Grains Legumes Seeds Nuts
Barley
Buckwheat
Bulgur
Cracked wheat
Corn
Millet
Oats
Rice
Rye
Triticale
Wheat
Beans (Black, Broad, Kidney, Lima, Mung, Navy, Pea, and Soy)
Black-eyed peas (Cow-peas)
Chickpeas (Garbanzos)
Lentils
Peanuts
Peas
 
 
 
 
 
Pumpkin
Seed sprouts (Alfalfa seed, Lentils, Mung beans, Peas, and Soybeans)
Sesame
Squash
Sunflower
 
 
 
 
 
 
Almonds
Brazil nuts
Cashews
Coconut
Filberts (Hazelnuts)
Macadamia
Peanuts
Pecans
pine nuts
Pistachio
Walnuts

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Vegetarian Dishes with Complete Protein

Grains with Legumes

Grains with Eggs

Legumes with Seeds

Other Vegetables with Milk or Eggs

Grains with Milk

Using Meat Analogues
There are products designed specifically to replace meats in the diet. These meat substitutes are made of texturized vegetable protein (TVP) from soybeans, and they can have a beef-, chicken-, or ham-flavor. Vegetarians and non-vegetarians can enjoy a meal of sausages, burgers, bacon, chicken, chili con carne, ham, or scallops that do not contain one bit of meat, fish, or poultry. One of the most popular TVP’s is imitation bacon bits.

TVP can be used as a meat substitute or as an extender. When used as a substitute, they may be healthier than “the real” main dish because they are made with little or no animal fats and cholesterol. Thus, TVP can help decrease the cholesterol and saturated fat content of a diet. Some people like them; others do not. TVP is best used in combination with meat or, if used alone, used in a spicy dish. There is one disadvantage to TVP’s; they generally have a high salt content.

Non-vegetarians may find TVP’s attractive because, they are:

Some grocery stores premix ground beef with TVP. Some of the manufacturers of TVP and of the stores likely to carry their products include:

Sample Vegetarian Menus
The following menus were designed to provide 2,400 calories, adequate protein, and the daily requirements of vitamins and minerals for teen-agers and adults without overloading on saturated fats, cholesterol, and calories. If fewer calories are needed, the portion sizes can be reduced or the fats eliminated.

OVOLACTOVEGETARIAN MENU LACTOVEGETARIAN MENU
Breakfast Breakfast
Cantaloupe, 1/2 medium
Shredded-wheat biscuits, 2
Whole-grain toast, 1 slice
Margarine, 1 teaspoon
Skim milk, 1 cup
Orange, 1 medium
Cottage cheese, 1/4 cup
Whole-grain toast, 2 slices
Margarine, 1 teaspoon
Skim milk, 1 cup
Lunch Lunch
Vegetable juice, 1 cup
Egg-salad-sandwich:
whole-grain bread, 2 slices
hard boiled egg, 1 medium
celery, diced, 1 tablespoon
mayonnaise, 1 teaspoon
Pear
Split-pea soup, 1 cup

Sesame or whole-grain crackers, 6

Part-skimmed cheese, 1 slice
Tomato and cucumber salad
Salad dressing, 1 tablespoon
Baked apple
Skim milk, 1 cup
Snack Snack
Dried apricot halves, 4
Almonds, 1/4 cup
Raisins, 1/4 cup
Peanuts, 1/4 cup
Supper Supper
Soy and brown rice loaf, 1 slice
Carrots, 1/2 cup
Broccoli, 1/2 cup
Margarine, 1 teaspoon

Waldrof salad:

  • apple, diced, 1/2 cup
  • celery, diced, 1 tablespoon
  • raisins, 1 tablespoon
  • walnuts, chopped, 1 tablespoon
  • mayonnaise, 1 tablespoon
Vanilla pudding, 1/2 cup

Fresh fruit cup

Baked macaroni and cheese, 1 cup
Collard greens, 1/2 cup
Whole-grain bread, 1 slice
Margarine, 1 teaspoon
Junket or pudding, 1/2 cup
Snack Snack
Yogurt or buttermilk, 1 cup
Graham crackers, 4
Whole grain roll, 1
Skim milk or buttermilk, 1/2 cup
Source: New York City Department of Health's Bureau of Nutrition

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