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Dining Out Vegetarian Tips
Common Flavor Enhancers in Health Foods Can Contain MSG
According to truthinlabeling.org the following ingredients ALWAYS contain monosodium glutamate,a flavor enhancer recognized by the FDA as "naturally occurring."("Natural" means that the ingredient started out in nature.)
Those sensitive to MSG need to read the labels on packaged "healthy snacks" and watch for the following; glutamate, Glutamic acid, Gelatin, Calcium caseinate, Textured protein, Monopotassium glutamate, Sodium caseinate, Yeast nutrient, Yeast extract, Yeast food, Autolyzed yeast, Hydrolyzed protein(any protein that is hydrolyzed). Hydrolyzed corn gluten, Natrium glutamate (natrium is Latin/German for sodium.)
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Beware of Cheese
A vegetarian diet is commonly thought of as a healthy diet and it often is. However, finding a healthy fast food choice that's vegetarian can be difficult. Often times the vegetarian options at fast food establishments are loaded with fat. If you're a vegetarian or are thinking about becoming one, watch out for a common fat trapcommonly found in fast foods—dairy.
Milk, cheese and yogurt are excellent sources of protein, calcium and vitamin D (things you need while adhering to a vegetarian diet, or any diet). However, these types of foods are regularly made with whole milk, which we all know to contain a lot of fat. While vegetarians do need some fat in their diet this fat is the saturated kind, which can clog arteries and lead to heart disease.
*Most cheeses contain 7 to 9 grams of fat in each ounce (an ounce is about the size of a peanut in its shell).
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Barbecues
If a friend is having a cookout or barbecue, simply take your own meatless burger or hot dog to throw on the grill. You could also do veggie kabobs with fresh vegetables and marinated tofu or tempeh. Be sure to take along enough to share, some people may be surprised how tasty being a vegetarian really is!
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That's a Wrap
Looking for healthy fast foods to eat? As crazy as it sounds there are some out there, even vegetarian ones. Vegetarianism is gaining popularity these days and many fast food establishments are changing with the times. Many popular restaurants have added meatless burgers to their menus and even expanded their salad menus.
If you're looking for quick fast food, however, the smarter choice is a veggie wrap or pita. There are many sandwich shops and cafes out there that offer a wide selection of meatless sandwiches and wraps with tasty low fat sauces. If in a pinch, you can always find a sandwich that is ordinarily prepared with meat in it and ask the sandwich maker to leave the meat out. Most places are happy to oblige and might even lower the price because you opten not to have the meat.
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Non-Vegetarian Restaurant
If you are at a restaurant that doesn´t offer vegetarian dishes, take a look at the meat-containing entrees and determine if they can be prepared as vegetarian dishes instead. For instance, a pasta dish mixed with vegetables and shrimp could easily be made without the shrimp. This is most likely to work at restaurants where the food is made to order.
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Eating At A Banquet
If you call the restaurant or hotel kitchen to request a vegetarian meal for an event, feel free to suggest a dish that you know you can eat and that the kitchen is likely to be able to make. For example, most kitchens have the ingredients to make pasta primavera or a large baked potato topped with steamed vegetables. The suggestion should make it easier on everyone.
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Ordering Options
For healthy options when dining out, you can order a baked potato with salsa. You can also order a small side order of unsalted fries along with a dinner roll, as almost every restaurant carries these items.
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Restaurant Ingredients
As a consumer you have a right to know what you´re eating and buying, so don´t feel bad about asking. Restaurants are there to serve you. Always be kind in the way you ask, but you should have no problem at most restaurants getting served a meal consistent with your particular tastes or values. It might help to inquire about the ingredients as some foods have "hidden" animal ingredients that you might want to avoid.
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Eating Out With No Dairy
When you eat out, you can ask for the dairy to be left out of many recipes. Try ordering a pizza loaded with veggies, and skip the fatty cheese. It´s delicious! Or order that next burrito without the cheese, and you´ll be just as satisfied as ever.
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Fast-Food Restaurants
Many fast-food restaurants now offer vegetarian options, but if you find yourself stuck, simply order a cheeseburger, minus the burger (if you eat cheese). You could also try a tomato sandwich on a bun.
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Fast Food Vegetarian?
Is this really possible to find a healthy fast food option that's vegetarian? Anything is possible, my friends, you just have to make smart selections. Some fast-food restaurants have made revisions to their menus to accommodate vegetarians, adding veggie burgers and more exciting salads. Here are some great tips to eat healthy vegetarian meals at fast food joints:
Pick grilled options over fried (if available)
Skip the special sauces, cheese, and mayonnaise
Order regular-sized or junior meals instead of paying extra and getting large meals (portions matter).
Go for the salad but ask for low fat or fat free dressing.
If you can handle it, avoid the dressing altogether and enjoy a dessert instead (dressings have more calories than cookies).
Don't get soft drinks, ask for skim milk or unsweetened iced tea instead.
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Social Events for Vegetarians
It's essential for vegetarians and vegans to look into meal options for social situations in advance. For example, a lot of major airlines have vegetarian meals readily available but may not be able to provide them unless you specify your dietary needs when making your reservation. If you plan on attending a catered event such as a party, wedding, or banquet, talk to the host ahead of time about your diet. Caterers can and will usually provide a vegetarian meal but will need to know in advance.
If you are planning on eating at a new restaurant, call before going in to ask about the menu (or look for the menu online). If you will be having dinner at someone's house, tell them that you are a vegan or vegetarian before committing to go or bring a "just in case" vegetarian food dish for yourself. It is definitely in your best interest to look into vegetarian options in advance for social events. If it's not your style to make a fuss, however, you can always just take your chances. In most cases you can probably find a vegetarian option or, if you're not picky, you can often times make a meal out of vegetarian side dishes.
