Vegetarian Diet Tips

By:
Lynn Grieger

Reviewed By:
Susan Janoff, MS RD LD/N

Although a vegetarian diet is often considered a healthy option, it can also be loaded with fat. And that's no help if you're trying to lose weight. If you're a vegetarian, watch out for these five common pitfalls.

Diet Trap 1: Cheese
Milk, cheese and yogurt are great sources of protein, calcium, and vitamin D. However, the whole-milk versions contain fat -- and most of it is the saturated kind, which clogs up our arteries and leads to heart disease. Think about this: Take two teaspoons of lard and add it to an eight-ounce glass of skim milk. Now you have as much fat as one eight-ounce glass of whole milk. Disgusting, isn't it? Most cheeses contain seven to nine grams of fat per ounce -- and an ounce is about the size of your thumb.
Solution: Stick to skim milk and fat-free yogurt. Choose reduced-fat cheeses and keep the portions small -- no more than one or two ounces per meal.

Diet Trap 2: Nuts
Nuts and seeds play a starring role in a vegetarian's food choices because they are great sources of protein, and the fat they contain is the more healthful unsaturated type. Nuts have even been shown to help prevent heart disease. But do you know the recommended serving size of nuts or seeds? Two tablespoons -- that's less than a handful. Their high fat content means that if you overeat, you gain weight.
Solution: Sprinkle nuts or seeds on top of your foods; try them on salads, cooked vegetables, stir-fry, even hot cereal. Be extra careful of the amount you use; one tablespoon, or the size of your thumb, is plenty.

Diet Trap 3: High-fat Recipes
Many vegetarian recipes are loaded with fat -- from butter, sour cream, oil, you name it. Fat adds flavor and texture to food, but it also contributes calories.
Solution: Limit added fats (margarine, mayonnaise, salad dressing, sour cream, cream cheese) to no more than one teaspoon per meal. Try sauteing foods in vegetable broth or wine instead of oil. Choose a hearty whole-grain bread and skip the high-fat toppings. 

Diet Trap 4: Fast Food
Everybody is strapped for time, and it often shows in our food choices. Chips, soda, cookies and candy contribute hefty amounts of calories to our diet. Even vegetarians need to be wary of packaged foods, frozen meals and high-fat snacks.
Solution: Use as many natural, unprocessed foods as you can and save the fast foods and packaged meals for occasional treats. Not only will you take in fewer calories, you'll also reap the benefits of more vitamins, minerals and fiber.

Diet Trap 5: High-calorie Juice
Vegetable and fruit juices provide healthy nutrients, but they also contain far more calories than you would get from the fresh produce. One apple has about 80 calories, yet an eight-ounce glass of apple juice contains 120 calories. Eating fruit or vegetables satisfies our hunger much more effectively than drinking juice. The process of chewing slows down our rate of eating, and the fiber in fresh produce makes us feel full.
Solution: Drink water to satisfy your thirst. Eat at least two servings of fruit and three servings of vegetables every day.

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