Try a new vegetable or grain each week. See how many different colors of vegetables can be included in a meal. Toss canned beans into a salad, favorite pasta or vegetable dish. Limit eggs to 3-4 yolks per week since they are a source of fat and cholesterol. An omelet made with egg whites provides protein with no fat.
Whole grains provide many vitamins, minerals and fiber.
Nuts and seeds, naturally good sources of vitamin E, play an important role in vegetarian diets. Meatless meals can be flavored with fresh herbs, lemon juice, and garlic to reduce salt and fat. As a staple of vegetarian diets, it can be mixed with fresh chopped vegetables and herbs to be served with a delicious dressing of olive oil, rice vinegar and garlic. Enjoy rice for breakfast warmed up with skim milk, a touch of brown sugar and cinnamon. To boost iron absorption, be sure to include a source of vitamin C such as citrus fruit, juice, strawberries, sweet peppers or broccoli with a meal.