DIET | DETECTIVE^®

Dining out is usually easy for most vegetarians since many restaurants offer meatless meals. Even so, here are some tips to help you make healthful choices:

1. Choose vegetables often. This may sound like silly advice, but a vegetarian diet is plant-based, not just meatless. Eat 3 to 5 servings of vegetables each day.

2. Choose low-fat dairy products. Yogurt, milk and low-fat cheese are excellent sources of calcium and protein. These nutrients are vital for bone health and muscle strength. In addition, many dairy products are a good source of vitamin A - a necessary nutrient for healthy skin. Aim for 3 to 4 low-fat dairy products per day.

3. Limit fried foods and sugary snacks. Choose baked potatoes and fresh fruit for dessert, when available. Both are loaded with vitamin C, a vital nutrient for maintaining a healthy immune system.

4. Eat fortified breads, cereals and soy products at mealtime or for snacks. Like most modern diets, a vegetarian diet can lack iron. Iron deficiency may lead to decreased energy, pale skin and slowed mental functions. Other sources of iron include dried beans, dried fruit and green leafy vegetables, whole or enriched grains. Also include a source of vitamin C (orange juice, strawberries or tomatoes) in non-meat meal, because it aids in iron absorption.

Vegans (those who eat no animal products whatsoever) should opt for foods fortified with vitamin B12, including fortified soy milk, fortified nutritional yeast and some breakfast cereals. Vitamin D, another essential nutrient, can also be found in some brands of soy or rice milk and most dry cereals.

5. Choose nuts, seeds, beans or tofu to meet your protein needs. Although these foods are lower in iron than meat, they still contain protein and zinc, two nutrients needed for healthy skin, hair and nails. Top salads with chickpeas or red beans for starters.

8. Drink water in place of soda. Water aids in digestion and elimination and nourishes a healthy complexion. A 12-oz can of regular cola has 10 teaspoons of sugar, plus caffeine. Excess sugar consumption may lead to vitamin deficiencies, cavities, bone depletion and weight gain. That extra caffeine boost may cause insomnia, if taken in excess.

9. Finally, slow down and enjoy your food! It takes your brain 20 minutes to realize that you've eaten enough. Eating too fast can lead to overeating and weight gain in the long run.

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