Vegetarian Diet

I have been a vegetarian since I was 9 (which makes it 15 years ago that I became one) but I've never approached a diet by looking into vegetarianism.  I'm a Lacto-Ovo Vegetarian, which means I don't eat meat or fish, but do eat dairy and eggs.  Most "loose weight" diets are about converting from eating fast food and meals out to eating more vegetables.  I basically live on mostly vegetables, I love cooking from scratch, VERY rarely eat ready meals and yet I still find it hard to loose weight.  I think a lot of it comes from dairy, bread and sweets to be honest, but I don't particularly want to cut out dairy in particular because it is my main source of protein.  So I'm looking into dieting specifically as a veggie.

What are some essential foods vegetarians should keep in the kitchen? (* the ones I like, $ the ones I don't)

Fruits

• Citrus fruit (can't really eat lemons/limes on their own...)
• Melons (Only really like watermelon)
• Strawberries *
• Apples * Green only
• Dried fruit $

Dark green leafy vegetables

• Broccoli *
• Kale *
• Collard greens - I don't even know what these are
• Spinach *

Dark orange or yellow vegetables

• Carrots *
• Sweet potatoes *
• Winter squash *

Legumes

• Black, navy, pinto and/or white beans (canned or dry) *
• Lentils *********
• Vegetarian baked* or refried beans $
• Chickpeas *
• Hummus * (super fatty though)

Whole grains

• Brown rice (I prefer white...)
• Whole wheat bread, pasta, tortillas* (NOM NOM)
• Corn *
• Oats $ Hate porridge but because its soggy not because I dislike oats
• Quinoa *

Soy products

• Calcium fortified soy milk * - chocolate soy milk = NOM
• Tofu Edamame (young green soy beans) * Nice, but hard to get hold of
• Tempeh ? I think this is something to do with seasame seeds?

Meat substitutes

• Texturized vegetable protein (TVP) $ BOKE!!!
• Seitan (gluten based meat substitute) $ Yuck, yuck
• Nuts and seeds * OMNOMNOM!

http://www.youngwomenshealth.org/vegetarian.html#ixzz1wSVNgXio

Staples of a Vegetarian Diet

A balanced vegetarian diet should include:

• Grains and cereals: Wholegrain bread, brown rice, wholewheat pasta, muesli. *
• Legumes, nuts and seeds: Soya beans. kidney beans, split peas, lentils, almonds, cashews, sesame seeds ***** - love these all
• Fruit and vegetables: As much as you want - think variety. Try new fruits and vegetables and include them in your diet every day ******
• Dairy or soya products: Look out for fat free and reduced calorie options for milk, yoghurts, cheeses. *

A typical vegetarian diet closely matches expert dietary recommendations for healthy eating, being low in saturated fat and high in fibre, complex carbohydrates, and fresh fruit and vegetables. As long as you eat a variety of foods you will be getting all the nutrients you need.
http://www.weightlossresources.co.uk/diet/vegetarian.htm


It is important to provide sources of:

Vitamin B₁₂

Readily available in fortified foods such as yeast extract, soya milk, breakfast cereal and margarine. Daily amount from fortified foods: 3 micrograms. Alternatively a supplement can be provided. Daily amount from a supplement: 10 micrograms.

Iodine

Found in small amounts in green leafy vegetables and in larger amounts in seaweeds such as kelp. Daily amount: 150 micrograms.

Vitamin D

Most Vitamin D comes from sun exposure. If this is limited, foods fortified with vitamin D₂ (such as margarine or soya milk) can provide some of the daily requirements, or a supplement can be used. (Note: D₃ is not usually suitable for vegans). Daily amount: 10 micrograms.

Omega 3

Daily amount: one heaped tablespoon of ground flaxseed or two tablespoons of rapeseed oil.
http://www.vegansociety.com/food/nutrition/