20 HEALTHY 20 HEALTHY EATING EATING TIPS FOR TIPS FOR

VEGETARIANSVEGETARIANS

Your Journey To Healthy, Vegetarian Living Starts Here!

EAT A BALANCED VEGETARIAN DIET BY INCLUDING CARBOHYDRATES, PLANT

PROTEINS AND HEALTHY FATS EVERYDAY

EAT A BALANCED VEGETARIAN DIET BY INCLUDING CARBOHYDRATES, PLANT

PROTEINS AND HEALTHY FATS EVERYDAY

Vegetarians weigh less than meat eaters weigh and are less susceptible to allergies

.

START A NEW START A NEW VEGETARIAN VEGETARIAN LIFESTYLE BY LIFESTYLE BY

MAKING SMALL MAKING SMALL CHANGESCHANGES

START WITH MEATLESS MONDAYS,

AND BUILD UP FROM THERE.

MOST OF YOUR FAVORITE DISHES CAN EASILY BE

MADE VEGETARIAN, INCLUDING TACOS,

SLOPPY JOES, BURGERS, PIZZA, STIR-FRY AND

EVEN STEAK.

A LITTLE KNOWLEDGE AND

EXPERIENCE IS ALL YOU NEED.

VEGETARIAN VEGETARIAN PROTEINPROTEIN

MEET YOUR PROTEIN NEEDS BY EATING A

VARIETY OF DIFFERENT PLANT FOODS, SUCH AS TOFU, TEMPEH,

PEAS, SOY PRODUCTS, SUN-

DRIED TOMATOES, SOYBEAN SPROUTS,

BEANS, LENTIL SPROUTS AND BABY

LIMA BEANS.

"Healthy Gluten Free Vegetarian and Vegan Diet ”

VEGETARIAN CALCIUM SOURCESVEGETARIAN CALCIUM SOURCESVEGETARIANS WHO DON’T EAT DAIRY NEED TO MAKE

SURE TO GET CALCIUM FROM FORTIFIED BREAKFAST CEREALS, DARK GREEN

VEGETABLES SUCH AS TURNIP GREENS AND BOK CHOY AND CALCIUM

FORTIFIED SOYMILK.

VEGETARIANS CAN ENJOY A

COOKOUT JUST LIKE EVERYONE ELSE, THE KEY

IS TO PLAN, AND ENJOY SOY

BURGERS, SOY HOT DOGS,

FRUIT KABOBS, AND GRILLED

VEGGIES.

ESSENTIAL VEGAN ESSENTIAL VEGAN SNACKSSNACKSUNSALTED NUTS MAKE THE PERFECT VEGETARIAN SNACK, AND THEY PROVIDE A TON OF HEALTH BENEFITS. THEY CAN ALSO BE USED IN SALADS AND OTHER MAIN DISHES.

Road to better health, vitality, and optimal nutrition

BEANS AND PEAS HAVE A VERY HIGH

NUTRITIONAL VALUE AND BRING

ESSENTIAL NUTRIENTS TO A

VEGETARIAN DIET, SO CONSUME BOTH

FOODS ON A REGULAR BASIS IN DISHES LIKE THREE BEAN SALAD, PEA

SOUP, AND VEGETARIAN CHILI.

EXPERIMENT WITH

VEGETARIAN RECIPES

MANY VEGETARIAN

MEALS LOOK AND TASTE JUST AS GOOD, IF NOT BETTER, THAN MEAT DISHES.

TRY MANY RECIPES TO FIND

THOSE YOU LOVE!

ENJOY DINING ENJOY DINING OUT OUT

VEGETARIANSVEGETARIANS!!

THE KEY IS THE KEY IS LEARNING HOW LEARNING HOW TO MAKE THE TO MAKE THE

RIGHT RIGHT SUBSTITUTIONS SUBSTITUTIONS AND LOCATING AND LOCATING VEGETARIAN VEGETARIAN

FRIENDLY FRIENDLY RESTAURANTSRESTAURANTS

VEGAN VITAMIN B12 SOURCES

A LACK OF VITAMIN B12 CAN LEAD TO ANEMIA AND

VITAMIN B12 CAN ONLY BE NATURALLY FOUND IN ANIMAL PRODUCTS.

VEGETARIANS CAN GET THIS NUTRIENT FROM B12 FORTIFIED FOODS,

INCLUDING NON-DAIRY MILKS, BREAKFAST CEREALS,

AND NUTRITIONAL YEAST.

CREATE A VEGETARIAN MENU CREATE A VEGETARIAN MENU THAT WORKS FOR YOU THAT WORKS FOR YOU NONO TWO TWO

VEGETARIANS ARE ALIKE. EXPOSE YOURSELF VEGETARIANS ARE ALIKE. EXPOSE YOURSELF TO A VARIETY OF PLANT-BASED RECIPES AND TO A VARIETY OF PLANT-BASED RECIPES AND

DISHES TO FIND THE ONES YOU LOVE. DISHES TO FIND THE ONES YOU LOVE.

VEGAN VEGAN CALCIUMCALCIUM

BROCCOLI, LEAFY GREENS, BLACK BEANS,

AND ALMONDS ARE GREAT SOURCES OF VEGAN CALCIUM.

VEGAN IRON VEGAN IRON RICH FOODSRICH FOODS

SUN DRIED TOMATOESARUGULATOMATO PASTE SPINACH PEAS LENTILS TOFU SOYBEANSQUINOA STRAWBERRIES

A NUTRITIONIST CAN BE A GREAT ASSET IN PLANNING A BALANCED AND HEALTHY VEGETARIAN OR

VEGAN DIET PLAN.

SKIP THE SKIP THE GUESSWORK GUESSWORK AND GET A AND GET A VARIETY OF VARIETY OF VEGETARIAN VEGETARIAN OR VEGAN OR VEGAN

COOKBOOKS COOKBOOKS TO MAKE THE TO MAKE THE TRANSITION TRANSITION

TO A TO A MEATLESS MEATLESS LIFESTYLE LIFESTYLE

MUCH EASIER MUCH EASIER

VEGETARIANS AND VEGANS CAN CERTAINLY VEGETARIANS AND VEGANS CAN CERTAINLY BUILD MUSCLE AND STRENGTH TRAIN WITH BUILD MUSCLE AND STRENGTH TRAIN WITH

THE VAST AMOUNT OF PLANT BASED PROTEIN THE VAST AMOUNT OF PLANT BASED PROTEIN FOODS AVAILABLE FOODS AVAILABLE

DRIED APRICOTS PRUNES DRIED ZANTE

CURRANTS DRIED FIGS GUAVA RAISINS DATES AVOCADOS PASSION FRUIT

FRUIT PROVIDES ESSENTIAL

PROTEIN FOR VEGETARIAN DIETS

LEAFY GREENS PROVIDE LEAFY GREENS PROVIDE CALCIUM, AND CALCIUM, AND

OMEGA-3 FATTY ACIDS IN OMEGA-3 FATTY ACIDS IN VEGETARIAN DIETSVEGETARIAN DIETS

OILS DERIVED FROM OILS DERIVED FROM SEEDS OF PLANTS SEEDS OF PLANTS

ENSURE VEGETARIANS ENSURE VEGETARIANS RECEIVE THE RECEIVE THE

BENEFITS OF HEART BENEFITS OF HEART HEALTHY HEALTHY

MONOSATURATED MONOSATURATED AND AND

POLYUNSATURATED POLYUNSATURATED FATS, INCLUDING FATS, INCLUDING

OMEGA-3 AND OMEGA-3 AND OMEGA-6 FATTY OMEGA-6 FATTY

ACIDS:ACIDS:

AVOCADO SEED OILFLAXSEED OILGRAPESEED OILCORN OILHEMP OILOLIVE OIL SAFFLOWER SEED OILSOYBEAN OIL SESAME OIL

BEEF, PORK AND POULTRY PRODUCTS ARE EXCLUDED FROM A VEGETARIAN DIET, WHICH IS ESPECIALLY BENEFICIAL FOR THOSE WITH HEREDITARY OR LIFESTYLE FACTORS THAT

PUT THEM AT RISK FOR CANCER.

Healthy Gluten –Free Vegetarian and Vegan Diet