VEGTARIAN DIET

Many vegetarians eat very badly. Their diet tends to include too much fat and carbohydrate from convenience foods like pasta, toast, cakes and cheese (for dairy-eating vegetarians) and not enough protein. As protein is essential for repairing and replacing body cells and many of the nutrients found in meat help supply iron for energy, zinc for wound repair and B vitamins for nervous function, it's really important you get these nutrients elsewhere. Even with a great diet, a non-meat/fish eater would still benefit from a broad spectrum multivitamin.

Whole grain cereals are carbohydrates and contain more B vitamins and iron than their white counterparts, so always choose wholegrain breakfast cereals like muesli, whole grain bread and wholemeal pasta. Rather make you own mueslie. These shop-bought museslis are often loaded with sugar. Try out some of the less common but nutritionally superb other grains, like bulgar, freekeh, barley, quinoa and millet. 

Legumes, like chickpeas, kidney beans, lentils and baked beans, when served with one of these wholegrain carbohydrates form a complete protein. They are also very high in fibre, low in saturated fat and are indeed true superfoods. Lentil burgers, chickpea falafels, hummus dip and chili beans are all delicious and wonderful protein foods. Look for them in health food stores or the health section of the supermarket. And for those of you who haven't been to the food market at the Old Biscuit Mill - you're losing out!

One of the best plant proteins is tofu — bland in taste, but when flavoured well it provides a fabulous low-fat protein and is excellent added to stir fries or made into burgers. Fat-free yoghurt, sweetened naturally with fruit, is a good way to boost calcium requirements and protein without loading up on kilojoules.

Each day measure 300ml low fat milk and 25g 'light' or reduced fat margarine/butter.  Keep separate from the rest of the household.  Use as desired in the diet plan or in recipes. 

DAY 1	DAY 2	DAY 3	DAY 4	DAY 5	DAY 6	DAY 7
Breakfast
1 cup fresh fruit salad. Avoid bananas.  1 slice ofwholemeal toast  1 serve of grilled mushrooms	1 orange  2 slices wholemeal toast topped with 30g fat-free cottage cheese and ½ tomato, sliced	2 slices wholemeal toast  ½ cup tinned beans ( no added salt variety)  1 kiwi fruit	Strawberry smoothie, using fat-free milk.  1 slice wholewheat toast, 1 tsp jam	¾ cup high fibre bran or whole grain breakfast cereal  1 sliced open muffin topped with grilled tomato	1 cup fresh fruit salad. No banana  2 slices wholemeal toast, Marmite	1 orange  1 muffin, split, toasted  1 orange or apple
Lunch
Lean cold meat (not processed) and salad sandwich on wholemeal bread  1 apple	Tuna salad and bean sprout sandwich on Rye bread	2 small bran muffins.  Side salad (low kilojoule dressing)	1 wholemeal pita pocket bread filled with ½ serve leftover Chicken and Noodle Stir Fry  1 slice fresh pineapple	1 Mushroom Florentine Roll  1 apple	Tuna or salmon salad on wholemeal roll	Wholemeal chicken salad sandwich  1 apple
Dinner
Lemon line fish Pasta  Tossed salad (low kilojoule dressings)	Lean Beef and Mushrooms  1 small potato, ½ cup carrots, ½ cup beans.  ¼ slice melon, ½ cup strawberries	Chicken and Rice Noodle Stir Fry  1 cup diced melon  2 tablespoons low fat yogurt	Tuna Salad  1 slice Rye Bread	Chicken with Mango sauce  4 steamed baby squash, 5 asparagus spears.  Tossed salad (low kilojoule dressing)  1 slice wholewheat Bread	Chilli & Garlic Spagetti Tossed green salad  1 slice fresh pineapple	Lean beef Kebabs  Ratatouille  1 slice rye bread 1 cup strawberries

YOU CAN INCLUDE THESE FOODS

• Black tea (try honeybush or Green Tea) and coffee (milk from allowance if desired) - preferrably decaffinated coffee, unflavoured mineral water, diet concentrates, e.g. Oros (artificially sweetened). Try and stay away from carbonated drinks. 

• Artificial sweeteners, spices, herbs, mustard, pepper, vanilla, low-joule salad dressings. Don't cut out fat/oil altogether. Certain oils and fats are good and critical to our health. Olive oil is one of those but use sparingly.

• Clear soups without fat. Try and make your own soup. These packet soups are loaded with carbohydrates (thickeners) and artificial colouratns and flavourings.

• Vegemite, Promite, Marmite, stock cubes. (but don't overuse, they are high in salt).

AVOID THESE FOODS

• Fatty foods cooked in fat or oil

• Alcohol and soft drinks

• Cakes, sweet biscuits, pastries and dessert type snacks.

• Chocolate, ice-cream and ice blocks, lollies

• Cream, salad dressings, mayonnaise

• Potato chips or crisps, and similar products

• Spreads such as cheese spread and cream cheese.

  
  

DIET HINTS

• Remove all visible fat before cooking. Grill, dry fry, steam or bake without fat or oil. For those of you who eat chicken.

• Steam, or microwave vegetables. Avoid boiling as you through all the goodness away with the water. Leave skins on for extra fibre. Do not add butter, margarine, sour cream etc. Try and eat veges as raw as possible, as heat destroys vitamen C.

• Avoid adding salt and stock. Use herbs and spices to flavour foods. 

• If you are hungry between meals use a portion of your bread or fruit from any meal as a snack.

• Weigh yourself only once a week in the same clothes, at the same time, and on the same scales. However, if you are increasing your excercise routine, rather measure yourself as one can lose fat and size but still gain "weight" on the scale. Muscle is heavier than fat.

• Include exercise in your daily routine. It will help you lose weight at a faster rate. If you already have an excercise routine, try increasing the aerobic part if any.
  

• CONSULT SOMEONE LIKE ME to help you with your diet plan to meet your unique dietary requirements.

Now go here

for some yummy recipes to help you on your way OR you may want me to prepare some meals for you which you can store or freeze and then just heat up and eat when you please. This DOES make sticking to a diet easier. Make sure you stock your fridge with the right stuff so when you have a snack attack you're less likely to go for the junk or fast food.

For some yummy low-kilojoule, vegetarian recipes go here