Vegetarian Diet

Fruit
In particular those high in Vitamin C, like blackberries, strawberries, raspberries, blackcurrants, citrus fruit, kiwi fruit, peaches, mango, cantaloupe melon, apples. Also for iron, include dried fruits like apricots and peaches.

Vegetables
In particular vegetables high in Vitamin A (beta-carotene) and Vitamin C. Carrots, squash, sweet potato, tomatoes, spinach, kale, collard greens, brocolli, cabbage, Brussels sprouts, onions, leeks, avocado.

Vegetarian Diet Foods

Nuts and Seeds
Rich in omega-3 essential fatty acids and high in Vitamin E. Unsalted nuts,
like walnuts, cashew, brazil nuts and almonds, and seeds like sunflower, flaxseeds, poppy seeds and pumpkin seeds.

Pulses and Grains
Including lentils, chick peas (garbanzo beans), brown rice, whole wheat bread,
wheatgerm, whole wheat cereals, pasta, couscous, bulgar, noodles.

Seaweed
Like Nori, Wakame, Kombu, Arame, which contain natural hormones and plant chemicals which help during menopause.

Soy Products
Like calcium-fortified soy milk and yogurt and tofu.

Calcium
Include calcium-rich foods like low-fat cheeses, tofu, almonds, low-fat milk and yogurt, brazil nuts, seeds, chickpeas, broccoli, leafy green vegetables and bread.

Foods to avoid as part of a healthy vegetarian diet

High Fat Foods
Full-fat dairy products like milk, yogurt, cheese, butter and ice-cream, also too many fries, chocolate, chips.

Refined Carbs and Sugar
Many refined carb foods are also high in fat and sugar, like cakes, cookies, pasteries, muffins, donuts, Danish, ice-cream, candy.

Alcohol
Drink lots of water, diluted fruit juice, vegetable juice, fat-free milk, soy milk and green tea.

Vegetarian Diet

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