Vegetarian Dining Tips: Eating Healthy Outside the Home
Whether you're away from home, too hungry to prepare a meal, or haven't had time to stock up on your usual vegetarian staples, it's rarely necessary to go off of your vegetarian diet.
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Here are a few vegetarian dining tips that may come in handy when you can't cook and need a quick meal:
- Grocery stores: Many grocery stores have large salad bars that are filled with fresh vegetables, beans, and tofu; some even carry pre-made vegetarian foods.
- Fast food restaurants: Many fast food outlets offer salads, baked potatoes and meatless sandwiches (just beware of potentially hidden animal products that can be found in items such as butter and oil).
- Pizza shops: Pizza shops offer all sorts of delicious vegetable toppings, and many make cheese-free or soy cheese pies.
Dining Out Vegetarian Style
Maintaining a vegetarian lifestyle when dining out is surprisingly easy. Vegetarian fare is a staple of many ethnic restaurants. For instance, vegetarian dishes such as falafel or potato curry are common offerings in Thai, Middle Eastern, and Indian restaurants.
Rice, beans, and tortillas are always available at Mexican restaurants, and Chinese restaurants offer a variety of vegetable, rice, and tofu dishes. Pasta with meatless sauces is a good choice at Italian restaurants, and even steak houses offer salads, vegetables, potatoes, bread or appetizers and side dishes that can double as entrees, such as stuffed mushroom caps or macaroni and cheese.
When ordering soup, check with the waitstaff to make sure that it does not contain chicken or beef broth; also make sure that the chef does not use butter in his cooking, if you do not eat dairy products.
It's a good idea to mention your dietary preferences to hosts and caterers, so that vegetarian eating options will be available to you at special luncheons, dinners, weddings, and parties. Offering to bring a dish to a dinner party or a family gathering assures you of something appropriate and tasty to eat.
The Vegetarian Traveler
When traveling, a bit of advanced planning will go a long way in satisfying your dietary needs. For instance, before leaving home, do some advance research so you know what vegetarian restaurants and food stores are near your destination.
Most airlines provide vegetarian meals; request those when making your reservations. You might also want to pack vegetarian food in your suitcase, such as peanut butter or dried fruits, in case of emergencies. Be sure to ask your waiter or waitress for more information if an ingredient or dish is unfamiliar. As in the United States, seek out ethnic restaurants, such as Indian restaurants in London.
Diabetic Vegetarians
Diabetic vegetarians can also eat out safely and healthfully. Be sure to select menu items that are high in fiber and complex carbohydrates and inquire about items that might be high in sugar. Avoid eating breaded or fried vegetables
The Vegetarian Food Pyramid
Familiarize yourself with the vegetarian food pyramid, which the American Dietetic Association designed. The pyramid outlines the food groups and food quantities that comprise a healthy vegetarian diet.
For example, vegetarians should consume two to three servings of meat alternatives, such as beans, each day. As with any nutritional food plan, the ADA recommends that the bulk of a vegetarian’s calories come from complex carbohydrates like fruits, vegetables, grains, and legumes. Vegetarians, particularly diabetic vegetarians, should avoid sugary foods and refined-grain products.
As you become more aware of the eating options available to you as a vegetarian and familiarize yourself with the vegetarian food pyramid, you'll be more confident about the choices you make in unfamiliar dining situations.
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