Decreased risk of debilitating diseases through consumption of a plant-based diet adequate in essential nutrients.
Complete proteins are necessary for body building. Plant proteins are incomplete and must be combined in special ways to yield complete proteins. Sometimes, two plant proteins can be combined to make a complete protein. Plant protein can also be combined with allowed animal by-products such as milk or eggs.
Grains (wheat, rye, oats, corn, rice, pasta) + Nuts or Seeds
bread & peanut butter
rice & cashews
noodles & cashews
bread with added seeds
rice with sesame seeds
wheat germ & peanuts
Grains + Legumes
rice & beans
wheat bread & baked beans
rice & lentil soup
rye bread & split pea soup
wheat & soy (bread)
corn & soy (bread)
corn & wheat (cornbread)
corn tortillas and beans
Grains + Milk Products
cereal (hot or cold) & milk
macaroni & cheese
wheat germ & milk
bread & milk
rice and milk (rice pudding)
Legumes + Milk Products
beans & cheese
legume soup made with milk
Seeds & Nuts + Milk Products
sesame & milk or cheese
peanuts & cheese
cashews & cheese
All vegetarian diets consist primarily of plant foods like fruits, vegetables, grains, seeds and nuts. However, some include dairy products and eggs. There are basically three kinds of vegetarians:
Vegan. "Pure" vegetarians who consume no animal products such as meat, poultry, fish, eggs, milk, cheese, and other dairy products.
Lactovegetarian. These vegetarians include dairy products in their diets such as milk or cheese. However, they do not eat any eggs, meat, poultry or fish.
Lacto-ovovegetarian. These are the most lenient vegetarians. They include both dairy products and eggs in their diets, and avoid eating meat, poultry and fish.
Keep the intake of low nutrient-dense foods, such as sweets and high-fat foods (salad dressings, spreads, cooking oils), to a minimum.
Try some of the wide variety of meat substitutes which are made from grain and vegetable proteins. They resemble the appearance and taste of the most popular processed meats but are completely free of meat, animal fat and cholesterol.
Choose whole-grain products whenever possible.
Use a variety of fruits and vegetables, including a good food source of vitamin C to enhance absorption of iron.
If dairy products are consumed, use low-fat varieties.
Limit intake of eggs to 3 to 4 yolks per week. No limit on egg whites (which is where all the protein is, the yolk is where all the fat is).
Vegetarian diets for pregnant, breastfeeding women, infants and children require special planning to ensure adequate intakes of certain nutrients needed by those groups. Seek the advice of a registered dietitian.
Go to "Monthly Topic" above for a detailed description of the monthly lessons.
Click here to return to the home page.