Whole Grains:
These include cereal products such as wheat, corn, oats, rice, millet, and whole grain foods such as bread, tortillas, and pasta. Choose whole wheat or whole grain products as often as possible.

Legumes:
Includes beans and peas such as soy, kidney, navy, pintos, split peas, lentils, black-eyed peas, and garbanzos. Additionally, legumes include soy products like tofu, soy beverages, and texturized protein foods. The peanut is also a legume but is often inaccurately identified as a nut.

Vegetables:
Choose from all vegetables including starchy vegetables such as potatoes and yams.

Fruits:
Choose whole fruit rather than juice when possible (whole fruits contain fiber).

Nuts and Seeds:
Also include nut butters and spreads. Although nuts are high in fat, it’s a heart-healthier type of fat called monounsaturated fat. Choose raw or dry roasted nuts rather than oil roasted nuts.

Vegetable Oils:
Choose those oils that are high in monounsaturates such as olive, canola, or sesame. Limit the use of tropical oils like coconut, palm, and palm kernel oils.

Dairy;
Choose non- or low-fat products as often as possible. If dairy is not consumed, women, teenagers, children, and the elderly should consider an alternate source or a supplement of calcium and vitamin D.

Eggs:
Limit use of whole eggs or use egg whites only.

Sweets:
Eat in moderation.

More on Vegetarianism

Vegetarian Cooking

How to Become a Vegetarian

Types of Vegetarianism

Vegetarianism for Kids

Vegetarian Recipes