The Complete Idiots Guide to Being Vegetarian, 3rd Edition

A full glossary of all these terms can be found in Appendix A. Please read this sec on before you shop or cook, as this information may answer some questions that could arise. One of my favorite discoveries is olive oil in a spray! Feel free to subs tute the cooking oil I have listed for the recipe with any of your favorite cooking oil s. Many vegan cheese products are available made from soy, rice, and nuts for you to discover and experiment with.

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And for butter, I usually go for the unsalted. See Chapter 8 for more on egg replacements. See Chapter 10 for more on condiment choices. Use this general conversion as a general rule of thumb: This goes for frozen veggies, too. See Chapter 3 for more on produce.

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Keep in mind that some of these foods are processed heavily and may not be the best choice to fill up with on a regular basis. Try new vegetables, preparation methods, and meat alternatives.

You may still be able to cook many of your favorite recipes with a vegetarian or vegan twist. Often, you can replace the main protein with a vegetarian source, like tofu or tempeh. If the recipe has an animal-based broth, you can use vegetable broth instead. Animal ingredients may be sneaky, hiding in your favorite grocery foods or menu items. Read your labels carefully and familiarize yourself with common hidden sources of animal products. Protein is responsible for helping you put on healthy weight and muscle, as well as making anything from your blood to your connective tissue.

It also plays an important role in creating antibodies and enzymes. You may think meat when you think protein, but there are good plant sources of this nutrient as well. The daily recommendation for protein intake is 0. Vitamin B is a vital nutrient that helps the body produce red blood cells and prevent anemia.

Lacto-ovo vegetarians can find plenty of vitamin B from sources like dairy and eggs. If you follow a vegan diet, it may be more difficult to find, and you may need to search for fortified foods or supplements.

Here are some meat-free sources of vitamin B The dietary recommendation for B is 2. Children and teens need between 0. Pregnant or nursing women should aim for 2. They help with controlling certain inflammatory conditions, such as heart disease, and immune issues, such as eczema.

People often associate omega-3 with seafood, but ALA is found in vegetarian sources. Here are vegetarian sources of omega-3s:.

The dietary recommendation for omega-3 fatty acids is 1. Pregnant and breastfeeding women need between 1. Children should consume between 0. Many restaurants offer vegetarian or vegan options. Some may even be able to alter a meal to make it vegetarian if you ask. For example, if bacon is included on a salad or in an omelet, you can ask for it to be left out of the dish. Or if meat is included alongside a breakfast dish, you may ask for a fruit or vegetable as a side instead.

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