The Key to a Healthy Why choose a vegetarian lifestyle? Health Benefits Belief in Non-Violence Vegetarian Vegetarians have a lower risk of heart disease, Many find grave concerns about the raising and obesity, stroke, cancer and diabetes. slaughtering practices of factory farms. Eat a wide variety of low-, high fiber foods every day. Environmental advantages Religious beliefs Include whole grains, fruits, veggies, beans It takes about 2,500 gallons of water to produce Many major religions including Hinduism, and peas. a single pound of , where only 250 gallons Christianity, Judaism, Islam, Jainism and are used to produce one pound of soybeans. Buddhism promote some form of Eat servings from each food group. and compassionate living. Plan ahead and pack foods to take with you, Budget such as raisins, popcorn, peanut butter, Pound for pound, plant-based protein sources Food Preferences veggie sticks, almonds, and soy drinks. cost less than sources of protein. When more is known about the sources of meat products, many find they do not taste as good. Add to your diet; don’t deprive yourself. Eliminating animal products opens up the What do vegetarians eat? chance to add many new foods to your diet. Explore different ethnic items, experiment Nearly all vegetarians share the desire to eat a balanced, plant-based diet and with recipes, and keep an open mind. exclude animal products. There are many variations of this practice.

Keep sweets and high fat foods Plant Dairy Egg Fish to a minimum. Products Products Products Products Products Products such as fruits, such as milk, such as eggs, such as cod, , such as chicken, such as Salad dressings, cooking oils, fried foods, and vegetables, cheese, yogurt, custard, , salmon, turkey, duck, , , many desserts add extra calories and few legumes/beans, ice cream, pancakes, french fish sticks, crab, , , , hot nutrients. Don’t use these foods in place of grains, seeds, milkshakes, butter toast, some baked , , chicken dogs, , your meat group. nuts, cereal, tofu items such as sushi broth/soup venison, lamb, muffins, cake , gravies Vegan Includes no animal products

Lacto Adds dairy products

Lacto-ovo Tom Barrett, Mayor adds egg Bevan K. Baker, products Commissioner of Health www.milwaukee.gov/health Pesco adds fish T h e C i t y o f M i l w a u k e e H e a l t h D e p a r t m e n t i n i t s c a p a c i t y a s a n e m p l o y e r a n d products s e rv i c e p r o v i d e r d o e s n o t d i s c r i m i n a t e o n t h e b a s i s o f a g e , r a c e , r e l i g i o n , c o l o r, g e n d e r, n a t i o n a l o r i g i n , a r r e s t o r c o n v i c t i o n r e c o r d , s e x u a l o r i e n t a t i o n , m a r i t a l s t a t u s , d i s a b i l i t y, p o l i t i c a l b e l i e f o r a f f i l i a t i o n , o r m i l i t a r y p a r t i c i p a t i o n . Semi P e r s o n s n e e d i n g d i s a b i l i t y a s s i s t a n c e i n f o r m a t i o n , l a n g u a g e a s s i s t a n c e , o r i n t e r p r e t e r s e r v i c e s p l e a s e c a l l 4 1 4 - 2 8 6 - 3 5 2 4 o r ( T T Y ) 4 1 4 - 2 8 6 - 2 0 2 5 . Adds poultry D i s c r i m i n a t i o n c l a i m s m a y b e f i l e d w i t h t h e D e p a r t m e n t ’s E q u a l O p p o r t u n i t y products C o o r d i n a t o r b y c a l l i n g 4 1 4 - 2 8 6 - 2 3 5 9 . Is a vegetarian diet Translating the Pyramid–What do vegetarians need? Substitute it!

There are easy ways to change recipes healthy? Food Group Suggested Daily Amounts* Serving Sizes that call for eggs, milk, or meat: Yes. A well-planned vegetarian diet can meet Grains 6 ounces daily 1 ounce is equal to: Focus on whole grains, which have more protein 1/2 cup of brown rice, cooked pasta, or cooked cereal; Instead of all the recommendations for nutrients, and and nutrients. 1 slice bread, 1 cup dry cereal tends to be lower in calories as well. The key Meat “analogs” are made from plant sources, is to consume a variety of foods and the right Vegetables 2 1/2 cups daily 1/2 cup is equal to: but look and taste like meats. amount of foods to meet your calorie needs. Focus on dark green and orange vegetables and 1 raw carrot, 1 small tomato, 1/2 cup beans, 4 ounces those high in protein, such as beans and peas. tofu, 1 cup raw lettuce or greens Vegetarians should focus on key nutrients: Tempeh Cultured soybeans with a chewy texture. It Fruits 2 cups daily 1/2 cup is equal to: Protein Choose fresh, frozen, canned or dried fruits. 1/2 cup juice, 16 grapes, 1 snack container of can be sliced and fried, or used in soups, Protein has many important functions in the applesauce or canned fruit, 1/4 cup raisins spreads, salads, and sandwiches. body and is essential for growth and Dairy Products Dairy is optional; calcium is not. 1 cup is equal to: maintenance. Protein needs can easily be Include 3 cups of calcium-rich, low-fat foods 1 1/2 ounces cheddar, 6 ounces yogurt, 1 cup of Textured Soy Protein (TSP) met by eating a variety of plant-based foods. in your daily diet. calcium-fortified juices, cereals, breads, soy beverages, Compressed soy flour. Prepared, it has a Combining different protein sources in the or rice beverages texture like ground beef and is great in chili, tacos, or sloppy joes. same meal is not necessary. Sources of Meat and Beans Meats are optional; protein and iron are not. 1 ounce is equal to: protein for vegetarians include beans, nuts, If you choose to eat eggs, limit to 3–4 yolks per week. 1 egg, 12 almonds, 1/4 cup tofu or black beans, 1 tbsp nut butters, peas, and soy products (tofu, Include a variety of beans, peas, nuts and seeds. peanut butter, 1 cup lentil soup Tofu tempeh, veggie burgers). Milk products and Made from soybeans. Tofu can be tossed into Aim for less than 6 teaspoons of oils a day, and 1 teaspoon of oil is equal to: , Sweets, a stir fry, marinated, baked, or grilled. Try eggs are also good protein sources for lacto- Alcohol avoid trans fats when possible. 1 tbsp margarine, 1 ounce of nuts, 1/2 avocado ovo vegetarians. Limit your extra fats and sugars. the firm or extra firm varieties, and freeze for a “meatier” texture. Iron Iron functions primarily as a carrier of oxygen Beans in the blood. Iron sources for vegetarians Beans come in many varieties and can be include iron-fortified breakfast cereals, Zinc added to soup, dips, chili, and . spinach, kidney beans, black-eyed peas, Zinc is necessary for many biochemical reactions and lentils, turnip greens, molasses, whole wheat also helps the immune system function properly. breads, peas, and some dried fruits (dried Sources of zinc for vegetarians include many types of Instead of eggs in a recipe, try apricots, prunes, raisins). beans (white beans, kidney beans, and chickpeas), 1/2 of a small mashed banana zinc-fortified breakfast cereals, wheat germ, and 1/4 cup applesauce Calcium pumpkin seeds. Milk products are a zinc source for 2 Tbsp. Corn starch Calcium is used for building bones and teeth lacto vegetarians. 1/4 cup tofu (silken) and in maintaining bone strength. Sources of calcium for vegetarians include fortified Vitamin B12 Instead of dairy in a recipe, try breakfast cereals, soy products (tofu, soy- B12 is found in animal products and some fortified Soy, rice, or nut milks based beverages), calcium-fortified orange foods. Sources of vitamin B12 for vegetarians Soy yogurt juice, and some dark green leafy vegetables include milk products, eggs, and foods that have (collard greens, turnip greens, bok choy, been fortified with vitamin B12. These include mustard greens). Milk products are excellent breakfast cereals, soy-based beverages, veggie calcium sources for lacto vegetarians. burgers, and nutritional yeast.

Source: MyPyramid Tips and Resources Vegetarian Diets 1/07 MHD Graphics City of MIlwaukee Health Department