Vegetarian-Approved Foods

Vegetarians are defined as people who do not eat any animals, according to the Vegetarian Society. Vegetarians should follow a nutritious diet, such as those from the Vegetarian Society's list of approved foods and products. You may choose vegetarianism for a multitude of reasons, but the core value of this diet philosophy is to avoid killing and eating animals and instead eat a healthy, tasty diet consisting of fruits, vegetables, grains and nonanimal protein.

Background

• Vegetarian diets have been around for thousands of years, in one form or another. A vegetarian diet is a way to improve your health and to take a stand against animal cruelty. According to the animal rights group PETA, 27 billion animals are slaughtered for food in the United States every year. Giving up meat does not equal deprivation, as some people may assume, because there is an abundance of healthy, nonanimal foods and meat alternatives available today. There are several types of vegetarians, including those who eat eggs and dairy products and those who choose not to, known as vegans.

Proteins

• Protein can be found in numerous nonanimal food products. Nuts and legumes, such as beans and lentils, are an excellent source of vegetarian protein, and legumes have the added bonus of being a high-fiber food. Soy products, such as soy milk and tofu, provide abundant protein and are also good for your heart. Dairy products, like eggs, yogurt and cheese, can be a rich source of protein for vegetarians who choose to eat them as well.

Grains

• Healthy whole grains are a good staple for a vegetarian diet. Some healthful grains include barley, whole wheat bread, whole wheat pasta, brown rice, bulgur and oatmeal. Avoid replacing meat products with overly processed grains, such as white flour and pasta, which can be unhealthy if eaten in large quantities. Legumes eaten in combination with healthy grains are a great choice in a vegetarian diet.

Vegetables and Fruits

• All vegetables and fruits are vegetarian-approved foods. Some vegetables and fruits are more highly recommended than others, based on their nutritional value. Leafy green vegetables are high in zinc, calcium and iron, which are especially important if you are not eating meat. Nutrient-rich fruits, such as blueberries, strawberries, oranges and kiwis, are good choices, but you really can't go wrong with any fruit or vegetable. Focus your diet on a variety of fresh vegetables and fruits instead of replacing meats with processed foods.

Other Foods

• Vegetarians also eat a variety of other foods, such as sweets and meat substitutes, but be careful that you don't begin over-indulging in some unhealthy foods to make up for the missing meat in your diet. Foods like potato chips, french fries, ice cream and cookies are all vegetarian-approved foods, but they should be eaten in moderation on rare occasions.

  Meat substitutes are another vegetarian-approved food. Soy and wheat protein-based meat substitutes have improved a great deal in recent years, and you can find alternatives for your favorite meat products, like chicken nuggets, hamburgers and hot dogs. Tempeh, seitan and tofu products are also available in most grocery stores in frozen meals or as meat substitutes.