Foods to include in a healthy 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.
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.