1. Adequate Nutrition on a Vegetarian Diet

2. Types of Vegetarians
Flexitarians – Semivegetarians primarily follow a plant-based diet, but occasionally eat small amounts of meat, poultry or fish.
Vegans – Consume only plant-based foods. They do not eat foods from animals, including meat, poultry, fish, milk, eggs and cheese.
Lacto-Vegetarians – Consume milk and milk products along with plant-based foods. They do not consume eggs, other meats, fish and poultry.
Lacto-Ovo Vegetarians – Consume eggs, milk, and milk products, such as cheese and yogurt, in addition to plant-based foods. They do not consume red meat, fish, and poultry.

3. Advantages of Being a Vegetarian
Less Risk of Dying from Coronary Artery Disease (CAD)
Lower Cholesterol Levels
Less Risk of High Blood Pressure
Less Risk for Prostate or Colorectal Cancer
Less Risk for Type 2 Diabetes
Lower Body Mass Index

4. Vegetarian Food Pyramid

5. Nutrients to Watch on a Vegetarian Diet
Protein
Is needed to help maintain healthy skin, bones, muscles and organs.
Sources include: Soy products, meat substitutes, legumes, lentils, nuts, seeds and whole grains
Calcium
Is a mineral that is needed to help build and maintain strong teeth and bones.
Sources include: Low-fat dairy foods and dark green vegetables, such as spinach, turnips, collard greens, kale and broccoli
Vitamins B-12
Is needed to produce red blood cells and prevent anemia.
Sources include: Milk, eggs, cheese, enriched cereals and fortified soy products

6. Nutrients to Watch on a Vegetarian Diet
Iron
Is a crucial component of red blood cells.
Sources include: Dried beans, peas, lentils, enriched cereals, whole grains, dark leafy green vegetables and dried fruit
To help your body absorb non-animal sources of iron, try to eat foods rich in vitamin C such as orange juice.
Zinc
Is a mineral that is an essential component of many enzymes. It plays an important role in cell division and in the formation of proteins.
Sources include: Whole grains, soy products, nuts and wheat germ

7. Replacements for Dairy
Milk – Fortified soymilk, rice milk, or almond milk
Butter – Olive oil, water, vegetable broth, wine, or fat-free cooking spray
Cheese – Soy cheese or nutritional yeast flakes
Eggs – Commercial egg replacements, ¼ cup tofu, or Tablespoon milled flaxseed mixed with Tablespoons water

8. Recipe for Breakfast Morning Glory Muffins INGREDIENTS
1 1/2 c. all-purpose flour
1/2 c. whole wheat flour
1 1/4 c. white sugar
1 Tbls ground cinnamon
2 tsp baking powder
1 Tbls vanilla extract
2 Tbls chopped walnuts
2 Tbls toasted wheat germ
1 apple - peeled, cored, and chopped
DIRECTIONS
Preheat oven to 375 degrees F (190 degrees C). Lightly oil 18 muffin cups, or coat with nonstick cooking spray.
In a medium bowl, whisk together eggs, egg whites, apple butter, oil and vanilla.
In a large bowl, stir together flours, sugar, cinnamon, baking powder, baking soda and salt. Stir in carrots, apples and raisins. Stir in apple butter mixture until just moistened. Spoon the batter into the prepared muffin cups, filling them about 3/4 full.
In a small bowl, combine walnuts and wheat germ; sprinkle over the muffin tops.
Bake at 375 degrees F (190 degrees C) for 15 to 20 minutes, or until the tops are golden and spring back when lightly pressed.
1 c. raisins
1 egg or 2 Tbls applesauce
2 egg whites or 3 Tbls
applesauce
½ tsp. salt
½ tsp. baking soda
½ c. apple butter
¼ c. vegetable oil
2 c. grated carrots

9. Black Bean and Salsa Soup
Recipe for Dinner
Black Bean and Salsa Soup
INGREDIENTS
2 (15 ounce) cans black beans, drained and rinsed
1 1/2 cups vegetable broth
1 cup chunky salsa
1 teaspoon ground cumin
4 tablespoons sour cream
2 tablespoons thinly sliced green onion
DIRECTIONS
In an electric food processor or blender, combine beans, broth, salsa, and cumin. Blend until fairly smooth.
Heat the bean mixture in a saucepan over medium heat until thoroughly heated.
Ladle soup into 4 individual bowls, and top each bowl with 1 tablespoon of the sour cream and 1/2 tablespoon green onion.

10. Sources: Recipes at: www.allrecipes.com Other Information at: