How can I have a healthy vegetarian diet?

Please give me as many tips as possible!How can I have a healthy vegetarian diet?
1. being vegetarian doesn't mean not eating well! Get a good vegetarian cook book!



2. A good substitute for meat is beans and rice together. They serve as a whole protein.





Try one recipe a week. My suggestion is just to try one new vegetarian recipe a week. If you like it, add it to your collection of staple recipes that you eat on a regular basis. If the recipe isn鈥檛 that great, try another next week. Soon, you鈥檒l have a good list of 5-10 great recipes that you love to cook and eat. And really, whether you鈥檙e vegetarian or meat eater, that鈥檚 probably all you really eat on a regular basis anyway (for dinner, at least). Most people only have 7-10 recipes that they cook regularly. Once you have that many vegetarian recipes, you are good to go.

Substitutions. Also try your regular recipes that you love, but instead of using meat, use a meatless substitute. So if you love to eat spaghetti or chili, for example, substitute a ground-beef alternative from Bocca or Morning Star and just cook it the way you normally would. There are alternatives for just about any kind of meat, and some of them are quite good. You can go on eating what you normally eat, but meatless.

Tell friends %26amp; family. If you鈥檙e really going to become a vegetarian, you鈥檒l have to talk to the people you know and love about it. You鈥檒l still be dining with them, at restaurants, at their homes, at social gatherings, at work, and so it鈥檒l be better for everyone involved if they know what you鈥檙e doing (they might prepare a vegetarian dish for you, or you might bring one for them to try), and if they know the reasons why. Some people might have a hard time with it. Just try to explain it to them, without getting defensive or argumentative, and ask them to be understanding (and maybe to give some of your food a try). Don鈥檛 try to force vegetarianism on anyone, or sound preachy, but do give them more information if they鈥檙e interested.

Plan ahead. Often what gets in the way of new vegetarians is that they go somewhere, and don鈥檛 think of what they might have to eat. Going to a party or a dinner can be much better if you prepare a great dish and bring it along (let the host know about it first). An errands trip doesn鈥檛 have to result in you going to McDonalds, starving, if you pack a lunch or bring some snacks.

Cook ahead. Another problem is when we don鈥檛 have any vegetarian food ready to eat, and so we resort to whatever is easiest (if we don鈥檛 feel like eating or are too hungry to wait). Instead, you could cook a big pot of vegetarian chili or soup or something, and have it in the fridge for when you鈥檙e hungry and don鈥檛 have time to cook.

Vegetarian snacks. I love to eat fruits and cut-up veggies, but there are lots of other great snacks you can eat. Roasted (or raw) almonds, hummus and pitas or veggies, blue corn chips and salsa, low-fat granola, berries with soy yogurt, whole-grain cereals, Kashi crackers 鈥?dozens and dozens of snacks, actually, if you take a look around. Have plenty on hand, at home, at work, and on the road.

Vegetarian restaurants. There鈥檚 only one vegetarian restaurant on Guam, and unfortunately it鈥檚 closed on nights and weekends (it鈥檚 a Seventh-Day Adventist joint, open for lunch on weekdays, and it鈥檚 great). But you might live in an area with dozens of great vegetarian restaurants. Give them a try! You might discover some wonderful food, and thank your lucky stars you decided to give vegetarianism a try. Otherwise, most restaurants will have some vegetarian options, or can cook you a vegetarian dish on request.

Vegetarian convenience foods. In your supermarket鈥檚 frozen section, you鈥檒l probably find a lot of vegetarian foods that can be microwaved. You might give some of these a try (I love the Amy鈥檚 brand). Beware that, like most convenience foods, these are more expensive than home-cooked stuff, and most likely not as healthy. But you can find some fairly healthy foods there too. At any rate, it鈥檚 always good to have a couple of convenience foods in the freezer, just in case.
Easy: eat fruits, vegetables, dark leafy greens, intact whole grains, and legumes. Dairy and eggs are not healthy. Anything out of a box/package/can is probably not healthy (there are some exceptions). Eat your food fresh and whole, avoid buying anything with a label, but if you do, read the label - fewest ingredients possible, no chemicals.



Drink green smoothies. Learn about nutrition. Its not hard to be healthy.How can I have a healthy vegetarian diet?
For protein: seitan, tempeh and tofu (I dont recommend tofu as much since it has the lowest protein) and as for seitan add nutritional yeast if you are vegan or strict vegetarian. I recommend learning to make your own or use rays whats his names seitan since it taste really meaty. Seitan is what i recommend the most since it is the tastiest but that is if you can eat gluten.



For iron and calcium: leafy green vegetables, nuts, beans and legumes. though your body aborbs iron more easily.



for b12: nori and adding nutritional yeast to your food. people will take suppliments but i perfer the yeast since it is more natural and makes my seitan bigger so I dont have to make more
spinach,tofu,soy, grains, garlic, almonds ,milk and parsley tea .........think about them. list has no endHow can I have a healthy vegetarian diet?
friut juice