We know as vegetarians (vegan or not) that our fleshless and/or dairyless diets yield countless benefits. Yet even as vegetarians there are unintended ways in which we might jeopardize our physical well-being. Overeating, too much of any kind of fat, less than essential intake of grains, greens, and foods containing ingredients vital to health are habits of commission or omission all too easy to follow.

As children we developed dislikes for a variety of foods that we know now are critical for good health. So as adults we realize our need to take control, based on knowledge of food essentials, is a must. And with all of the data available today in the media we don't have to be research scientists to stay on track. An ongoing review of health studies can help keep us up to speed.

Here's a brief summary of just a few I've read, and how I'd make use of the information:

Nuts: Harvard research found that eating 5 oz of nuts a week cut heart attacks in women by 40% and helped prevent irregular heartbeats in men. Almonds and walnuts lower cholesterol. Try them in rice dishes, as a pasta sauce, in baking cakes and cookies, and of course, as a snack.

Whole Grains: A University of Minnesota study suggests lower death rates in middle-aged people eating whole grain foods, which contain anti-cancer agents and help stabilize blood sugar and insulin. Try whole grain breads and cereals; add to and sprinkle on casseroles and soups.

Tomatoes: They contain the antioxidant lycopene which reduces the risk of lung, prostate and stomach cancers. Surprisingly, concentrated sauces and canned tomatoes contain more than fresh. So have them canned or fresh, as sauces for pasta, pizza toppings (on whole-grained crusts), stewed with other veggies, in soup, or sliced in salads.

Garlic: Contains major amounts of antioxidants to help fend off cancer, heart disease and overall aging. I add it to almost everything except ice cream (Tofutti). Spinach: Second only to garlic in antioxidant capacity, plus folic acid which helps fight cancer, heart disease and mental disorders. Fresh in salads, or steamed, in dips, soups, anywhere greens are called for.

Red Grapes: Red and purple grape juice and red wine all have effective antioxidant activity, more than white wine, orange or tomato juice. But, of course, this is not an excuse to overindulge. Use red wine instead of a cocktail or with a main course, and red grapes in fruit and green salads, or as a snack.

Blueberries: One of the highest antioxidant foods, say Tufts University researchers. A half cup a day can block decline and even reverse loss of memory. Delicious with tofu sour cream, in pies and cakes, or as a refreshing snack.

Olive Oil: Unlike other vegetable oils, it is high in antioxidants. I'd use olive oil for any sautŽ recipe or salad dressing.

Tea: One recent study in Great Britain found that drinking at least one cup a day could cut the risk of heart attack by 44%. This study involved tea from black tea leaves as opposed to green or herbal teas. They found more powerful flavonoids are contained in black teas than in green tea; herbals are not known to contain any .