Go Meatless: November 2nd is World Vegan Day

—A vegetarian breakfast without any protein makes it harder to gear up the brain than a breakfast that includes some protein.

—Teenagers, fashion models, dancers, and those contemplating a vegetarian diet to loose weight or keep a slim figure need to make sure they get enough protein (nuts, seeds, lentils, beans, and whole grains), calcium (dark-green vegetables and fortified fruit juices), Vitamin B-12 (fortified cereals, fortified soy, and vitamin supplements), iron (dried beans, peas, lentils, enriched cereals, whole grains, dark-green vegetables, and dried fruit), and zinc (whole grains, soy, dark-green vegetables, and whole grains).  In other words, learn to love spinach and broccoli, whole-wheat bread, and brown rice before embarking on a vegetarian diet.

Dietitians suggest that vegans consume eight servings of grain, three servings of legumes (beans and lentils), four servings of vegetables, and three servings of fruit daily.  If trying to loose weight, vegetarians should avoid regular servings of peanut butter, avocados, olives, nuts, and seeds because they are high in calories, even if they are plant-based foods.  Naturally, any healthy diet should also avoid fried foods, such as French fries, even when fried in canola or vegetable oil.  To edge into a vegetarian diet, start with familiar meatless meals–spaghetti with meatless tomato sauce, vegetable lasagna, and chili with beans only.

A vegetarian or semi-vegetarian diet should be centered around beans, brown rice, and whole grains, augmented with fresh vegetables and fruits in season.  Keep the beans and rice in stock, but buy fresh bread and fruits and vegetables weekly.

Now for a sample vegetarian diet for November 2nd, or perhaps for a one-day-a-week meatless day:

A Lacto-ovarian or a Vegan Breakfast

—Spinach, asparagus, or broccoli quiche (for egg and milk consumers)  or oatmeal with cinnamon and raisins or Special K cereal with low fat (or soy) milk for vegans (and everyone else)

—Grapefruit juice or orange juice (fortified with calcium)

—coffee and/or lemon-flavored water

Lunch

Lentil, vegetable, or minestrone soup

—Mixed green salad with olive-oil dressing (Vegetarians who consume eggs and or dairy products may add a boiled egg or sprinkle some shredded cheese on the salad) with four whole wheat crackers

—Bean dip, lettuce, tomato tortilla, or a whole-wheat half a pita sandwich filled with spinach, lettuce, tomatoes, onions, and carrots served with low-fat dressing.  Shredded cheese is an optional choice for those who consume dairy products.

—Tea or lemon-flavored water

Dinner

—Vegetarian pasta, or beans and rice casserole, or broiled mushrooms, or baked sweet potatoes or white potatoes (with cheese and sour cream for Lacto-ovarians)

—Two servings of vegetables: Try broccoli, spinach, carrots, asparagus, or squash

—Fruit for dessert: baked apples, melons in season, low-fat gelatin with strawberries, bananas, or pineapples added

—A glass of red wine up to two to three times a week if not pregnant, tea or lemon-flavored water

Flexitarians may wish to serve baked or broiled fish once or twice weekly.