The vegetarian meal plan

For a host of reasons, many people are cutting down on their meat intake, or giving it up altogether. But while there are benefits galore, there may also be health risks if not done properly.

Following a vegetarian diet does not automatically mean being healthier — it has to be well planned and balanced to be healthy.
It has, however, been reported that vegetarians, and especially vegans, have lower rates of heart disease and associated risk factors such as lower blood cholesterol levels, hypertension, type 2 diabetes and prostate and colon cancer.
Furthermore they tend to be leaner, more active, and less likely to smoke than meat eaters. Other reported health benefits include lower rates of diverticular disease and gallstones.

Vegetarian lifestyle tips:

- Exercise regularly: Be moderately physically active for at least 30 minutes every day (equivalent to brisk walking). Limit sedentary habits and aim to increase daily activity to 60 minutes or to more vigorous activity.

- Eat breakfast: Fortified high fibre breakfast cereal (riboflavin, vitamin D, iron and vitamin B12) with a soy drink (fortified) or skim milk and a portion of fruit or low GI bread with cheese, tomato or a suitable low-fat spread such as marmite with fortified yoghurt of, soy drink or milk and fruit is best

- Check and monitor iron levels: low iron levels should be treated by a doctor.

- Remind people that you are not eating meat when you accept dinner invitations

- Keep good snacks on hand for emergencies: opt for nuts and seeds; whole-wheat crackers and low-fat cheese wedges; fruit and or dried fruit.

WHAT YOUR EATING PLAN SHOULD LOOK LIKE

Breakfast
½ cup whole-wheat cereal / 1 slice whole-wheat bread / ½ whole-wheat roll
1 cup low-fat or fat-free milk / 1 cup low-fat or fat-free yoghurt / 30g cheese / ½ cup fortified soy milk
¼ cup nuts or seeds / 2 tablespoons peanut butter / 1 egg

Morning snack
1 medium size fruit / ½ cup chopped, cooked or canned fruit
¼ cup nuts or seeds

Lunch
1 slice whole-wheat bread / ½ whole-wheat roll / ½ cup cooked rice / ½ cup cooked pasta / 1 medium potato / 1 cup pumpkin, butternut or corn / ½ cup sweet potato
1 cup raw / ½ cup cooked
1 cup low-fat or fat-free milk / 1 cup low-fat or fat-free yoghurt / 30g cheese / ¼ cup cottage cheese / ½ cup fortified soy milk
½ cup cooked dry beans, soy beans or peas / 90g processed soy protein / 2 tablespoons peanut butter / 1 egg / ¼ cup nuts or seeds / ½ cup tofu
1 medium size fruit / ½ cup chopped, cooked or canned fruit / 125ml fruit juice

Afternoon snack
1 medium size fruit / ½ cup chopped, cooked or canned fruit
1 cup low-fat or fat-free milk / 1 cup low-fat or fat-free yoghurt / ½ cup fortified soy milk

Supper
½ cup cooked rice / ½ cup cooked pasta / 1 medium potato / 1 cup pumpkin, butternut or corn / ½ cup sweet potato
½ cup cooked dry beans, soy beans or peas / 90g processed soy protein / 2 tablespoons peanut butter / 1 egg / ¼ cup nuts or seeds / ½ cup tofu
1 cup low-fat or fat-free milk / 1 cup low-fat or fat-free yoghurt / 30g cheese / ¼ cup cottage cheese / ½ cup fortified soy milk
1 cup raw / ½ cup cooked with butter / 1 egg / ¼ cup nuts or seeds / ½ cup tofu

*Daily Use sugar, margarine and oils sparingly throughout the day

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ASK THE EXPERTS

BEA

Bea Potgieter is a clinical psychologist and relationships expert

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