Not Just for Vegetarians Quick and Healthful Snacks

Popcorn, plain

Fruit shakes

Focaccia bread (with or without

Dairy or soy yogurt, low-fat or

Fruit juice



Raw vegetables (carrots, broccoli,

Hummus (mashed chickpea dip)



with pita points

Cottage cheese

Dried fruit rolls (fruit leather)

Nut butter and crackers


Tomato juice

Fruit/cereal bars, calcium fortified


Crackers* and cheese

Milk or calcium-fortified soy

Oatmeal cookies*

Trail mix

beverages or rice beverages

Sunflower and pumpkin seeds

Bean tacos or burritos

Fig cookies

Fresh or canned fruit

Cheese and veggie pizza (or

Tofu dip

Dried fruit

cheeseless pizza)

Smoothies made with milk, or

Peanuts, soy nuts, or tree nuts

Bagels and peanut butter

with soy or rice beverages

  • Choose those with less trans fat.
  • Choose those with less trans fat.

choose foods carefully—and consume enough food energy, or calories, yet not too many.

For vegetarians who consume dairy products and perhaps eggs, nutrition issues don't differ much from those of nonvegetarians. Balance the calories you eat with those you burn—smart advice. Go easy on saturated fats, trans fats, and cholesterol—as well as added sugars and salt. If you choose mostly lower-fat or fat-free dairy products, plenty of grains (especially whole grains), vegetables, and fruits, as well as nuts and healthy oils, a typical lacto-ovo-vegetarian diet can be high in fiber, low in saturated fat, trans fats, and cholesterol, and moderate in total fat: nutrition goals for all healthy people!

For vegans, the nutrition issues differ somewhat. Without any foods of animal origin, getting enough calories to maintain a healthy weight can be a challenge, especially for growing children and teens. And nutrients that may come up short need special attention: vitamin B12, vitamin D, calcium, iron, and zinc. Nonetheless, planned wisely, a vegan diet can provide enough nutrients for overall good health, too.

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