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Some of the benefits of eating a vegetarian diet include reduced risk of heart disease, cancer, high blood pressure, diabetes, and obesity. These noteworthy health benefits make it wise to choose vegetarian meals, but how do you actually become a vegetarian?

See also:
vegetable

 

Determine Your Fat Budget

On average, your total fat intake over the course of a day should be limited to 30% of your total calories. To translate 30% of your calories from fat to fat grams, take the number of calories you need a day, multiply by 30% (0.3), then divide by 9.

Daily Calories

Daily Fat
1,200 40 grams
1,600 53 grams
1,800 60 grams
2,000 67 grams

**Note: Guidelines on food labels are based on a 2,000 calories a day, and the fat grams are rounded to 65.

Salad Green Math

Use this guide to determine how much to buy to make a specified cup measure of greens. Measurements are for loosely packed torn greens:
  • Butterhead lettuce: 1 medium head (12 ounces) equals 4 cups
  • Iceberg lettuce: 1 medium head (18 ounces) equals 10 cups
  • Leaf Lettuce: 1 medium head (9 ounces) equals 8 cups
  • Romaine: 1 medium head (16 ounces) equals 6 cups (ribs removed)
  • Spinach: 16 ounces equals 12 cups (stems removed)

 

Packing Protein

The average healthy woman needs about 45 grams of protein a day. A healthy man needs about 55 grams. Vegetarians can get protein from several sources:
  • Dairy: milk, yogurt, cheese
  • Eggs
  • Grains and cereals: wheat (bread, flour, pasta), barley, millet, corn, rice, oats, rye
  • Legumes: peas, beans, peanuts, lentils
  • Nuts: walnuts, almonds, pine nuts, hazelnuts, pecans
  • Seeds: sesame seeds, pumpkin seeds, sunflower kernels
  • Soy products: tofu, tempeh, veggie burgers, soy milk, soy cheese, soy ice cream

 

Folic Acid Facts

Folic acid, or folate, is a B vitamin that plays an important role in reducing the risk of a serious type of spinal birth defect in newborns. It is important for child-bearing women to eat enough folic acid before they become pregnant. A vegetarian diet is abundant in folic acid. Some good sources of folic acid include:
  • Dry beans (red beans, navy beans, soybeans), lentils, chickpeas, cow peas, peanuts
  • Fruits (blackberries, boysenberries, kiwifruit, oranges, plantains, strawberries, oranges juice, pineapple juice)
  • Vegetables, including leafy greens (spinach, cabbage, brussels sprouts, romaine, loose leaf lettuce), peas, okra, beets, broccoli, sweet corn
 
 
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