Healthy Vegetarian

People become vegetarians for a number of reasons. Some people want to save animals and find consuming animal products distasteful.

Some want to lose weight. Others need to lower blood pressure or their risk of developing certain cancers. Whatever your reason for becoming a vegetarian, make sure your diet follows sound nutrition principles.

Since meats, poultry, and fish are the main items left out in a vegetarian diet, it is crucial not to replace them with eggs, cream, butter, and other dairy products. Remember that many dairy products contain saturated fat and cholesterol that should be avoided. Everyone following a vegetarian diet should also increase the amount of whole grains, fruits, vegetables, nuts, and legumes to provide bulk and get appropriate amounts of vitamins and minerals.

Follow these tips to keep your vegetarian diet healthy and nutritious:

• Fruits and vegetables should be the largest part of the diet. It's better to consume these items raw as many fruits and vegetables lose much of their nutritional value during cooking.

• If you consume dairy products (vegan vegetarians avoid all dairy products as well), make them low-fat. Fortified milks will help you get essential vitamins and minerals.

• Replace animal products with other sources of protein like tofu or tempeh (fermented soy products), legumes, whole grains, and nuts. Avoid too many nuts as they are high in calories.