This document provides 20 tips for a healthy vegetarian diet and lifestyle. It recommends eating a balanced diet with carbohydrates, plant proteins and healthy fats. Some key tips include getting calcium from fortified foods and dark leafy greens, meeting protein needs from foods like tofu and beans, enjoying a cookout with vegetarian options, and getting vitamins like B12 from fortified foods and nutritional yeast. The document emphasizes creating a menu that works for individual tastes and getting support from cookbooks and nutritionists.

1. 20 HEALTHY20 HEALTHY
EATINGEATING
TIPS FORTIPS FOR
VEGETARIANSVEGETARIANS
Your Journey To Healthy,
Vegetarian Living Starts Here!

2. 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.

3. START A NEWSTART A NEW
VEGETARIANVEGETARIAN
LIFESTYLE BYLIFESTYLE BY
MAKING SMALLMAKING 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

4. VEGETARIANVEGETARIAN
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
"Healthy Gluten Free Vegetarian
and Vegan Diet ”

5. VEGETARIAN CALCIUM SOURCESVEGETARIAN CALCIUM SOURCES
VEGETARIANS WHO DON’T EAT DAIRY NEED TO MAKE
SURE TO GET CALCIUM
FROM FORTIFIED BREAKFAST CEREALS, DARKGREEN
VEGETABLES SUCH AS
TURNIPGREENS AND BOKCHOY AND CALCIUM
FORTIFIED SOYMILK.

6. 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

7. ESSENTIAL VEGANESSENTIAL VEGAN
SNACKSSNACKS
UNSALTED 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

8. 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

9. EXPERIMENT
WITH
VEGETARIAN
RECIPES
MANY
VEGETARIAN
MEALS LOOKAND
TASTE JUST AS
GOOD, IF NOT

10. ENJOYENJOY
DINING OUTDINING OUT
VEGETARIANS!VEGETARIANS!
THE KEY ISTHE KEY IS
LEARNING HOWLEARNING HOW
TO MAKE THETO MAKE THE
RIGHTRIGHT
SUBSTITUTIONSSUBSTITUTIONS
AND LOCATINGAND LOCATING
VEGETARIANVEGETARIAN

11. VEGAN VITAMIN B12
SOURCES
A LACKOF 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.

12. CREATE A VEGETARIAN MENU THATCREATE A VEGETARIAN MENU THAT
WORKS FOR YOUWORKS FOR YOU NONO TWO VEGETARIANSTWO VEGETARIANS
ARE ALIKE. EXPOSE YOURSELF TO A VARIETY OFARE ALIKE. EXPOSE YOURSELF TO A VARIETY OF
PLANT- BASED RECIPES AND DISHES TO FINDPLANT- BASED RECIPES AND DISHES TO FIND
THE ONES YOU LOVE.THE ONES YOU LOVE.

13. VEGAN CALCIUMVEGAN CALCIUM
BROCCOLI, LEAFY
GREENS, BLACK BEANS,
AND ALMONDS ARE
GREAT SOURCES OF
VEGAN CALCIUM.

14. VEGAN IRON RICHVEGAN IRON RICH
FOODSFOODS
SUN DRIED TOMATOES
ARUGULA
TOMATO PASTE
SPINACH
PEAS
LENTILS
TOFU
SOYBEANS
QUINOA
STRAWBERRIES

15. A NUTRITIONIST CAN BE A GREAT
ASSET IN PLANNING A BALANCED AND
HEALTHY VEGETARIAN OR VEGAN DIET
PLAN.

16. SKIP THESKIP THE
GUESSWORKGUESSWORK
AND GET AAND GET A
VARIETY OFVARIETY OF
VEGETARIAN ORVEGETARIAN OR
VEGANVEGAN
COOKBOOKS TOCOOKBOOKS TO
MAKE THEMAKE THE
TRANSITIONTRANSITION
TO A MEATLESSTO A MEATLESS
LIFESTYLELIFESTYLE
MUCH EASIERMUCH EASIER

17. VEGETARIANS AND VEGANS CAN CERTAINLYVEGETARIANS AND VEGANS CAN CERTAINLY
BUILD MUSCLE AND STRENGTH TRAIN WITH THEBUILD MUSCLE AND STRENGTH TRAIN WITH THE
VAST AMOUNT OF PLANT BASED PROTEIN FOODSVAST AMOUNT OF PLANT BASED PROTEIN FOODS
AVAILABLEAVAILABLE

18.  DRIED APRICOTS
 PRUNES
 DRIED ZANTE
CURRANTS
 DRIED FIGS
 GUAVA
 RAISINS
 DATES
 AVOCADOS
 PASSION FRUIT
FRUIT PROVIDES
ESSENTIAL PROTEIN
FOR VEGETARIAN
DIETS

19. LEAFY GREENS PROVIDELEAFY GREENS PROVIDE
CALCIUM, ANDCALCIUM, AND
OMEGA- 3 FATTY ACIDS INOMEGA- 3 FATTY ACIDS IN
VEGETARIAN DIETSVEGETARIAN DIETS

20. OILS DERIVED FROMOILS DERIVED FROM
SEEDS OF PLANTSSEEDS OF PLANTS
ENSURE VEGETARIANSENSURE VEGETARIANS
RECEIVE THE BENEFITSRECEIVE THE BENEFITS
OF HEART HEALTHYOF HEART HEALTHY
MONOSATURATED ANDMONOSATURATED AND
POLYUNSATURATEDPOLYUNSATURATED
FATS, INCLUDINGFATS, INCLUDING
OMEGA- 3 AND OMEGA-OMEGA- 3 AND OMEGA-
6 FATTY ACIDS:6 FATTY ACIDS:
AVOCADO SEED OIL
FLAXSEED OIL
GRAPESEED OIL
CORN OIL
HEMPOIL
OLIVE OIL
SAFFLOWER SEED OIL

21. BEEF, PORKAND POULTRY PRODUCTS ARE
EXCLUDED FROM A VEGETARIAN DIET, WHICH IS
ESPECIALLY BENEFICIAL FOR THOSE WITH
HEREDITARY OR LIFESTYLE FACTORS THAT PUT
THEM AT RISKFOR CANCER.
Healthy Gluten –Free Vegetarian
and Vegan Diet