Vegetarian Tips

Go for variety! Be adventurous and try mushrooms, greens, grains, pulses (edible seeds of various plants), root vegetables and if not vegan, eggs and dairy food.
Buy an array of colorful fruits and vegetables as fresh as possible to get the full range of protective vitamins and minerals before they have chance to deteriorate. For this reason, as well as for economy, get into the habit of shopping and eating seasonally when fruits and vegetables are at their best and cheapest.
Experiment with fresh herbs like dill, basil or tarragon. They'll work wonders as seasonings and let you cut back on using salt.
Eat unrefined whole foods as much as possible. A people who eat diet high in unrefined whole foods and fibre and low in salt and sugar have a lower incidence of blood pressure problems, bowel disease, cancer, heart disease, diabetes and gallstones.
Complex carbohydrates are economical, tasty, and they will fill you up while adding valuable vitamins and minerals to your diet. They should make up about 50% of your daily energy intake.
A well-balanced vegetarian diet is rich in fibre. Fibre is an aid to digestion and protection against disease. Fibre acts as a broom in our digestive system and helps in bowel moving. The recommended daily intake is between 20 to 30 grams. Eat foods rich in fibre like: fresh or dried beans and peas, spinach, carrots, corn, cabbages, potatoes, fresh fruits (apples, oranges, bananas), cereals (oats, whole grain wheat).
If whole fruits are too much effort to prepare, or if you live alone, buy small containers of ready-to-eat fresh fruit.
Try to eat garlic as often as passable. Along with its cousins the shallot, onion and leek, garlic has many benefits. Garlic boosts immune function, stimulating white blood cells to stave off infections and destroy cancer cells.
Flaxseed oil is the best vegetarian source of omega 3s. Flaxseed oil is sensitive to heat and light, so it's not good for cooking. Drizzle oil over salads or other prepared dishes. Recommended dose is one tablespoon a day.
Eat plenty of raw fruits and vegetables to get the most amount of nutritients as possible.
Drink wheatgrass juice, one of the most nutritionally dense foods available today. Start with low dose (one ounce a day) so your system doesn't get shocked. Drink it fresh (once juiced it loses its nutrients), working up to 2 ounces per day. 
Use a fork to stir sautéing zucchini, potatoes, carrots etc. Spoons tend to break them.
When buying tofu to make vegan desserts always select firm tofu. Firm tofu will give you greater control, since you can always add liquid to soften it.
When baking apples, use apples that will hold their shape when cooked, such as Granny Smith, Golden Delicious, Jonagold or Rome Beauty. Also make lots so you can have leftovers for other yummy dishes.
As time saver, buy precut veggies which are great for stir-frying, dipping and munching.
Freeze fruits and vegetables when they are in season and enjoy them throughout the year.
To retain the maximum vitamins and minerals in fresh fruits and vegetables, don't soak them in the water, just wash them quickly and use them unpeeled if possible.
Almonds are among the richest food sources of the antioxidant vitamin E. One-half cup provides twice the RDA, which not only mops up free radicals but promotes healthy skin and hair. Like olive oil, almonds are great in lowering artery clogging LDL cholesterol. A cup of almonds contains as much calcium as a cup of milk, plus 500 mg. of potassium, 20 grams of fiber and other nutrients, including folate, iron, magnesium, zinc and the B vitamins.

Real Cooking

Portion Sizes
Research show that our food portions at home and restaurants have grown significantly in the past thirty years. With constant  food advertising and large portions all around us, it's never been more important to take full control and responsibility in  achieving and maintaining a healthy body weight.

Try to start with smaller portion, then take additional food, if required.

Try to choose a restaurant with healthier food options. Order an appetizer size portions or take half of your food home to help control your food portions.

Take some time to enjoy your meal and company at the time and pay attention to the taste and texture of your food.

Listen to your body, it will give you signals for hunger and fullness if you listen carefully.

Read the labels of packaged foods. Keep in mind that the calories and nutrients provided are for one serving only. So, if you eat twice that amount, don't forget to multiply by two.

Always do visual check before you start eating.

One serving of meat or fish should be the size of a deck of cards.

One serving of vegetable or fruit should be the size of a small fist.

One serving of pasta or rice should be the size of a tennis ball.

One serving of cheese should be the size of your thumb.

Prepare healthy snacks or portable meals to help you going throughout the day.

Diced fruit, vegetables, nuts and  yogurt are great choice. FREE Recipes