Staple Vegetarian Foods

Vegetarians choose their eating habits based on a number of convictions, beliefs and philosophies, but all agree that animal flesh should not be eaten. The staple foods chosen by vegetarians vary by the individual's level of vegetarian conviction: lacto-ovo vegetarians consume plant foods, eggs and dairy; lacto-vegetarians consume plant foods and dairy; and ovo-vegetarians consume plant foods and eggs. Vegans consume only plant foods, omitting all animal sources.

Grains

• Grains such as bread, cereal, rice, pasta, bagels and tortillas are important for protein, vitamins and nutrients. The USDA's MyPiramid suggests 6 ounces per day for a healthy diet.

Vegetables

• Two-and-half cups of vegetables should be eaten for their variety of cholesterol-free vitamins and nutrients. Vegetable pot pie, vegetable lo mein and vegetable soup are common vegetarian staples.

Fruit

• Canned, chopped, cooked or fresh fruit is an common part of most vegetarian meals. Citrus fruit and juices are good sources of vitamin C, which is important for iron absorption. VItamin C is also a critical nutrient for transporting and storing oxygen normally found in animal foods (dried fruit is also a good source of iron).

Meat and Fish Substitutes

• Legumes, beans and nuts are sources of zinc, a nutrient vegetarians should consider for healthy eating habits. These foods, as well as lentils, peas, eggs, tofu and peanut butter, provide the protein that meat provides for non-vegetarians. Black beans are also good sources of iron.

Milk Substitutes

• Soy and soy products, including non-dairy hard cheeses and yogurt, provide zinc, and are adequate substitutes for milk and milk products. They also contain calcium. Vitamin B-12 is needed for cell division and blood formation, and is not in plant foods. As a result, vegetarians should consider consuming fortified soy products and vitamin B-12 supplements.