EAT YOUR VEGGIES: Adding vegetarian dishes to the menu will benefit your health

Whether you are a meat and potato lover or a total vegetarian, it is important to eat healthy, delicious foods that give you the nutrition your body needs.

A healthy diet emphasizes fruits, vegetables, whole grains, fat-free or low-fat dairy products, lean meats, poultry, fish, beans, eggs, nuts and is low in saturated fats, trans fats, cholesterol, salt and added sugars.

Over the last year, I have gradually changed my diet to eat more beans, grains, fresh fruits and vegetables and less meat, especially red meat. This change has helped me to maintain a healthier lifestyle. I have seen my weight and cholesterol count drop and I don’t feel like a “slug” anymore. By reducing my intake of meat, I have more energy and stamina, my overall health has improved and I know I have saved money on my grocery bill. My change in eating habits has also given me the motivation to try a wide variety of healthy foods that were not part of my food world.

Vegetarian diets are becoming more common and with a little planning, a vegetarian diet can be satisfying and good for your waistline. If you choose this type of diet, it is important to ensure it is well-balanced and nutritious. You could stuff your face with chips and chocolate at every meal and be vegetarian, but you would not be doing your body much good.

Vegetables are often pushed to the side of the plate, however they can easily stand alone or even become the featured food. Vegetables are actually quite versatile, and as nutritional powerhouses, they can form the foundation of a healthy eating plan.

You don’t have to be a vegetarian to enjoy vegetable dishes. Toss aside the idea that you have to eat meat every day and try a couple of meat-free meals each week. Fill in these days with fish, pasta or build your meal around vegetables, beans and grains. By adding meatless meals to your weekly menu, you can save money and reap the rewards of numerous health benefits. Here are some tips that may help you limit or replace the amount of meat in your diet.

n Mushrooms can be a tasty substitute for red meat in most dishes. With the right preparation, portobello mushrooms can add a “meaty” texture to stroganoffs, soups and pasta dishes. If you don’t want to forgo red meat entirely, substitute half of the red meat in your dishes with mushrooms. You will be surprised at how many calories and fat grams this saves.

n You can also marinate a large portobello mushroom in French or Italian dressing or make your own marinade with one and one-half tablespoons balsamic vinegar, one teaspoon olive oil, a clove of minced garlic, salt and pepper. Grill the mushroom over medium heat until it is tender, about five minutes on each side. Serve it on a bun or alone.

n In a heavy skillet, add chopped sweet onions, red peppers, yellow summer squash, zucchini squash, one tablespoon olive oil, two minced garlic cloves and one tablespoon Italian seasoning. Sauté until the vegetables are tender, about 5 minutes. Serve them over cooked pasta with a prepared pasta sauce.