Ask for it at restaurants
Even if it is not on the menu, ask for vegetarian dishes at a restaurant or when out at a party.
B12 for vegetarians
There are no plant sources of this essential vitamin, so either eat dairy, or take fortified cereals, or a vitamin B12 supplement.
Convenience foods cut cooking time
You can try instant and canned soups, frozen vegetarian entrees, and meatless spaghetti sauce.
Cut the fat
Vegetarian diets are remarkably low in saturated fat, which probably explains why vegetarians have a lower incidence of heart disease.
Eat out ethnic
Ethnic restaurants offer the widest variety of vegetarian options -- including Italian, Chinese, Mexican, Spanish , Thai, Japanese, Indian.
Enjoy veggie BBQ
Just grill up meatless hot dogs and hamburgers. Or, try marinated and grilled vegetables such as eggplant, zucchini, and tomatoes.
Go vegetarian Chinese
Try Chinese spring rolls, tofu (bean curd), vegetarian noodles, and vegetarian rice dishes.
Key dietary elements
The key dietary elements a vegetarian should focus on are iron, calcium, protein, vitamins D and B12, zinc.
Lose weight
The best weight control program is a high-complex-carbohydrate, low-fat, vegetarian diet complemented by regular exercise.
Lower your blood pressure
Overall, people on vegetarian diets have lower blood pressures than meat eaters.
Make it a habit
Get started with a 30 day trial of vegetarian diet, and stick to it. After 30 days, you will be conditioned and it will be easy to continue.
Order veggie pizza
Order your pizza with no cheese but extra veggies.
Planning is essential
The American Dietetic Association says a vegetarian diet needs to be appropriately planned.
Take veggie with you
When traveling, take veggie snacks and foods with you - pack instant soups, fruit, raw vegetables, trail mix or granola bars.
Teenagers need a nutritionist
Growing children who become vegetarian are at risk - they must learn to eat a balanced diet that includes all necessary nutrients.
Try ethnic groceries
Special and tasty vegetarian foods are found in Middle Eastern, Indian, and Asian markets. Try falafel, eggplant spreads, and grape leaves.
Try simple dishes
A dish of brown rice, seasoned with herbs and lemon, and sprinkled with chopped nuts or sunflower seeds is fabulous.
Visit a veggie Inn
Consider a vacation to a vegetarian Inn or Bed and Breakfast.
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