Suggestions for a Plant Based Diet

Eating a plant-based or vegetarian diet can be a healthy lifestyle if you follow some basic suggestions recommended by health experts and organizations. The United States Department of Agriculture recommends that people eating a plant-based diet focus on eating foods containing, protein, iron, zinc, calcium and vitamin B12 to compensate for the removal of meat from a daily diet.

Getting Started

Add your favorite berries to whole grain cereal.

Ease into a plant-based diet by taking advantage of frozen or prepared vegetable dishes from a deli. Add a few tablespoons of your favorite berries to your morning cereal. Switch to meat substitutes. For instance, eat a soy burger on whole grain bread topped with lettuce, tomatoes and pickles. Foods that have vegetarian substitutions include bacon, hot dogs, pizza and lasagna.

Protein and Calcium

Add tofu to a pot of homemade vegetable soup to help meet your protein needs.

Get the daily recommended amount of protein by eating rice and beans or adding tofu to a pot of homemade vegetable soup. Eat green, leafy vegetables and fortified whole-grain cereals to meet your body's need for calcium. To get both calcium and protein, for breakfast consider using egg substitute to make an omelet and stuff it with a cup full of peppers, onions, tomatoes and mushrooms topped with shredded soy cheese. The USDA recommends five servings of protein and six servings of whole grains each day.

Vitamin E and Essential Fatty Acids

Nuts provide vitamin E, zinc and protein.

Keep nuts rich in vitamin E around for snacking. Among the choices are almonds and hazelnuts. Nuts are also healthy choices for essential fatty acids. You can add them to vegetable stir-fry dishes and salads or have a peanut butter sandwich with a glass of soy milk. The USDA recommends two servings of fat daily.

Dining Out

Many restaurants offer vegetarian dishes on their menu.

When eating outside the home, go to a restaurant that offers vegetarian selections. Skip anything loaded with melted cheese, as these contain unhealthy amounts of fat. Look for steamed, grilled or broiled vegetables on the menu. Eat a fruit cup for dessert. The USDA recommends four servings of vegetables and two servings of fruit per day.

Variety

Look for plant-based recipes to add variety to your diet and prevent boredom.

Peruse the Internet, bookstores and libraries for vegetarian cookbooks to find recipes that appeal to your tastes. The more variety you can add to your plant-based diet, the better your chances are for success. Consider starting your own vegetable garden. Grow more than you need so you have enough to can or freeze for the winter.