These are the components of a vegetarian diet. Again, becoming a vegetarian can help you to lose weight and live longer.

VEGETABLES - 3 or More Servings a Day

Vegetables are packed with nutrients. They provide vitamin C, beta-carotene, riboflavin, iron, calcium, fibre, and other nutrients. Dark green, leafy vegetables such as broccoli, collards, kale, mustard and turnip greens, chicory, or bok choy are especially good sources of these nutrients. Dark yellow and orange vegetables such as carrots, winter squash, sweet potatoes, and pumpkin provide extra beta-carotene. Include generous portions of a variety of vegetables in your diet.

Serving size: 1 cup raw vegetables, 1/2 cup cooked vegetables.

WHOLE GRAINS - 5 or More Servings a Day

This group includes bread, rice, pasta, hot or cold cereal, corn, millet, barley, buglar, buckwheat groats, and tortillas. Grains are rich in fibre and other complex carbohydrates, as well as protein, B vitamins, and zinc.

Serving size: 1/2 cup of hot cereal, 1 ounce of dry cereal, 1 slice of bread.

FRUIT - 3 or More Servings a Day

Fruits are rich in fiber, vitamin C, and betacarotene. Be sure to include at least one serving each day of fruits that are high in vitamin C. Citrus fruits, melons, and strawberries are all good choices. Choose whole fruit over fruit juices, which do not contain very much fibre.

Serving size: 1 medium piece of fruit, 1/2 cup of cooked fruit, 4 ounces of juice.

LEGUMES - 2 or More Servings a Day

Legumes - which is another name for beans, peas, and lentils - are all good sources of fibre, protein, iron, calcium, zinc, and B vitamins. This group also includes chickpeas, baked and refried beans, soy milk, tempeh, and texturized vegetable protein.

Serving size: 1/2 cup cooked beans, 4 ounces tofu or tempeh, 8 ounces of soy milk.

Moving to a vegetarian lifestyle will serve your health well in the long run. Any change, however, has to be implemented carefully. And the following page is a list of things to be careful about as you make the transition.