What is a vegetarian?.. it should be based on the following assumptions.
- A vegetarian diet is one thats based on whole foods.
- A lacto-vegetarian is one who excludes the use of meat,
fish and poultry.
- A strict vegetarian or vegan also excludes dairy products such as milk, eggs and cheese.
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Within a vegetarian diet there are four main food groups; beans, nuts and seeds; grains; dairy products; and fruit and vegetables.
Alternative sources of protein
The main sources of protein in a vegetarian diet are from nuts, seeds, legumes (beans and pulses) and to a lesser extent whole grains.
In a vegetarian diet it is very important to plan meals, particularly when first starting out, learning which foods go best together.
Guidelines on planning meals:
- Use whole-wheat flour and pasta and brown rice.
- Breadcrumbs (whole-wheat) are used in many recipes; it is a good idea to keep a supply in the freezer.
- Beans are used a lot, so it may be more practical to cook large quantities, bag them in useable portions and freeze, they will be ready for use within an hour.
- Always keep the water used to boil the vegetables for stock.
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