The chart below is a lifesaver when you are changing your eating habits. It comes from the book Vegetarian Primer; by Peter Burwash.
1. Whole Grains, Legumes, Nuts and Seeds
Rice, Bread, Oats, Pasta, Cereal, Wheat Germ, and various Flours (Wheat, Barley, Buckwheat, Corn, Millet, Rye, Bran, etc.)
Use to Body: Can be eaten instead of meat. Helps keep system cleaned out and the body slim. Contains protein, minerals, Contains vitamins B and E.
Chickpeas (Garbanzo Beans, Pinto Beans, Kidney Beans, Split Peas, Peanuts, Lentils, Navy Beans, Soybeans, Black-eyed Peas
Use to Body: High Source of Protein
Nuts and Seeds:
Almonds, Cashews, Pecans, Pumpkin Seeds, Sesame Seeds, Sunflower Seeds, Walnuts, etc.
Use to Body: High Source of Protein, Minerals, Some B Vitamins and Unsaturated Fatty Acids
2. Vegetables: Fresh Wholesome Vegetables of All Kinds
All Leafy Greens (Collard Greens, Kale, Mustard Greens, Spinach, All Lettuce and Cabbage), Carrots, Parsnips, Potatoes, Radishes, Celery, Cucumber, Broccoli, Corn, Beets, Cauliflower, Asparagus, Eggplant, Sea Vegetables (Seaweed, etc.)
Use to Body: Rich Source of Vitamins, Minerals, Carbohydrates and Fiber. Low In Calories and Fat
3. Fruits: Fresh Fruits and Fruit Juices of All Kinds
Apples, Apricots, Avocados, Bananas, Blueberries, Cherries, Coconuts, Cranberries, Grapes, Grapefruit, Lemons, Mangos, Melons, Nectarines, Oranges, Papayas, Peaches, Pears, Pineapples, Strawberries, Tangerines, etc.
Use to Body: High in Vitamins and Minerals, Helps to Eliminate Waste From Body, Natural Sugars Give Energy
4. Desserts: Natural, Whole Food Desserts
Made from Whole Grains and Natural Sweeteners Using Fruit and Fruit Juices, Barley, Malt Rice Syrup, Molasses, Honey, Sorghum, Raisins, Dates, etc. For example, Oatmeal Cookies With Raisins, Sweetened With Apple Juice or Malt, or Carrot Cake With Whole Wheat Flour and Natural Sweeteners, or Baked Apples or Pears
Use to Body: Can Be High In Fiber and Energy, With Vitamins and Minerals
5. Beverages: Healthy and Cleansing
Purified Water (Ozoned Water), Herbal Teas, Vegetable and Fruit Juices, Natural Sodas, (Health Food Store)
Use to Body: Cleansing, Elimination of Waste, Temperature Regulation, Hydration of Blood
6. Snacks: Use Only Unrefined, Natural Foods
Dried Fruit, Raw Vegetables, Rice Cakes, Plain Popcorn, Puffed Grain, Natural Candies (Made Without Sugar) Sunflower or Other Seeds and Raisins, Natural Fruit Spreads on Whole Grain Breads
Use to Body: Healthy Pick-me-up and Low in Calories If Not Abused
7. Oils: Pure ‘Pressed’ or ‘Unrefined’ Vegetable Oils
Olive, Sesame, Sunflower, Saffower, Corn, Soybean, and Peanut Oils
Use to Body: Contain Many Beneficial Nutrients, Dissolve Cholesterol, Break Up Fats, Lubricate Digestive Tract
8. Controversial Items: To Be Used Sparingly
Eat With Carbohydrates Only, A Neutral Fat
Use “Renninless” Cheeses Only (Made From Vegetable Enzymes), Ricotta Cheese, Cottage Cheese, Buttermilk, Yogurt, and Kefir. Use Lowfat Noninstant Milk Powder (Available from Health Food Store) Make curd from milk and lemon
Use Small Amounts for Cooking Only