Have you ever thought about becoming a vegetarian? Do you wonder exactly what this means? Should you consider eating as a vegetarian?

WHY VEGETARIAN?
You may choose to become a vegetarian for many different reasons including cultural or religious reasons, or simply for health reasons.

THERE ARE THREE COMMON VEGETARIAN DIETS
*Lacto-ovo: eggs, yogurt, cheese, and other milk products, as well as plant foods
*Lacto: dairy and plant foods, but not eggs
*Vegans: only plant foods

A HEALTHY VEGETARIAN DIET consists of foods that provide a variety of nutrients, are high in fiber, and are low in fat and cholesterol.

EATING A HEALTHY VEGETARIAN DIET CAN:
*Help you loss weight or maintain your current healthy weight
*Decrease your risk of heart disease
*Lower blood pressure and cholesterol levels
*Reduce your risk of some cancers and decrease digestive problems

A HEALTHY VEGETARIAN DIET INCLUDES FOODS high in iron, protein, and calcium.

PROTEIN-RICH FOODS
*Dried beans, soy beans, and lentils
*Tofu and tempeh
*Rice, barley, and other grains
*Nuts and nut butters
*Milk, yogurt and cheese
CALCIUM-RICH FOODS
*Milk, yogurt, and cheese
*Leafy, dark-green vegetables
*Dried figs
*Fortified soy milk
*Tofu processed with calcium sulfate
*Fortified orange juice

IRON-RICH FOODS
*Whole-grain and enriched breads
*Wheat germ
*Nuts and seeds
*Dried beans, lentils, and split peas
*Dried fruits

TIPS FOR GETTING STARTED
*Eat 5 or more servings of fruits and vegetables each day
*Choose a wide range of whole-grain breads and cereals.
*Begin to replace meat by adding beans, lentils, tofu and tempeh to your diet.
*If you choose to eat dairy foods, have 2-3 low-fat or fat-free choices a day.

IT'S UP TO YOU if you want to become a vegetarian, or become more like a vegetarian by making some small changes to your diet that will improve your health. Either way, consider the tips in this email, and be sure to make healthy vegetarian food choices.

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