Oldways Vegetarian Network Resources

Oldways is creating resources to inspire everyone, from the novice to the experienced cook, to discover how easy, tasty, and affordable it is to eat a diet rich in whole plant foods. Please check back with us often, as we will be adding new materials every month.

Getting Started

There’s no time like right now to understand why health professionals are encouraging everyone to eat more plant foods and reap the scientifically proven benefits, which include weight loss, improved health, and longevity.

Defining Vegetarian Diets

Here's a quick look at several popular diets that all focus on increasing the number and amount of plant foods you eat every day
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Recommended Daily Servings for Each Level of the Pyramid

This guide illustrates the importance of eating foods from all levels of the pyramid every day if you’re a lacto-ovo vegetarian, and from all but the top level if you’re a vegan.

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Ten Small Steps to Healthier Plant-Based Meals

Looking for ways to get more vegetables and other plant foods into your diet? Set small goals for yourself and ease into a healthier way of eating.
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Frequently Asked Questions

A number of issues commonly crop up concerning vegetarian and vegan diets. Here’s a look at some of the most common queries.
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Oldways Vegetarian Network Quarterly Newsletter

The  OVN Newsletter will share news, trends, and health studies relating to plant-based diets.
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Infographic: Can Vegetarianism Save the Planet?

Animal raising – the time, effort and resources needed to nurture them for food are far above that of vegetables. In an overcrowded world where resources are sacred, we must look at what would happen if we reduced our animal intake.
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The Basics of Plant-Food Nutrition

A well-planned vegetarian or vegan diet provides everything your body needs to thrive. Here's a guide to plant sources of protein, calcium, vitamin D, and vitamin B-12.

Vegetarian Protein Plant Sources

Most plant foods have some amounts of protein. Some are protein beasts—serving up more per serving than an ounce of meat.
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Vegetarian Calcium Food Sources

Many plant-based foods, such as green vegetables, almonds, and broccoli are rich in calcium, an important nutrient.
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Vegetarian Vitamin D Food Sources

To meet vitamin D requirements, aim for 10 minutes of sunlight daily, consume vitamin-D fortified foods, and consider taking a vitamin D supplement.
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Vegetarian Vitamin B-12 Food Sources

Vitamin B-12 is mostly available in animal foods. You can also get it in some nutritional yeasts, as well as from fortified cereals and soy milk.
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The Plant-Powered Kitchen

Take charge of good nutrition for you and your family by learning how to create delicious, easy, and affordable meals. Cooking doesn’t have to be a chore!

Push Your Veggies!

There are so many reasons to pump up the volume on veggies. Here are tips for boosting those precious servings of vegetables to at least six servings a day.
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Easy Recipes

Cooking vegetarian and vegan meals isn’t difficult. Here are some of our favorite recipes.
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What You Can Do With...

Our collection of one-page resources is designed to help cooks of all abilities discover new and easy ways to use popular Vegetarian and Vegan ingredients.
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