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- Healthy eating as a vegetarian. The Eatwell Guide shows the different types of food we should eat to have a healthy, balanced diet, and in what proportions.
- Getting nutrients from a vegetarian diet. It's important to vary what you eat. Some nutrients are found in smaller amounts in vegetarian sources, or are less easily absorbed by the body than those in meat or fish.
- A vegetarian diet during pregnancy. During pregnancy and when breastfeeding, vegetarians need to make sure they get enough vitamins and minerals for their child to develop healthily.
- Vegetarian sources of iron. Vegetarians are more likely to have lower iron stores than people who eat meat. Good sources of iron for vegetarians include
Vegetarian diet plans have benefits like weight loss and reduced risk of heart disease, diabetes, and cancer. Vegetarian diet recipes contain protein from beans, legumes, nuts, eggs, and dairy. Vegetarian diets confer health benefits if you eat this way even once or twice per week.
- Overview
- What is a vegetarian diet?
- Health benefits
- Potential downsides
- Foods to eat
- Foods to avoid
- Sample meal plan
- The bottom line
Vegetarian diets may be associated with several health benefits and improved diet quality. However, proper planning is key to prevent nutritional deficiencies and negative effects on health.
The vegetarian diet has gained widespread popularity in recent years.
Some studies estimate that vegetarians account for around 6% and 5% of the population in North America and Europe, respectively, while about 19% of the population in Asia is vegetarian (1).
Apart from the ethical and environmental reasons for cutting meat from your diet, a well-planned vegetarian diet may also reduce your risk of chronic disease, support weight loss, and improve the quality of your diet.
The vegetarian diet involves abstaining from eating meat, fish, and poultry.
People often adopt a vegetarian diet for religious or personal reasons, as well as ethical issues, such as animal rights.
Others decide to become vegetarian for environmental reasons, as livestock production increases greenhouse gas emissions, contributes to climate change, and requires large amounts of water, energy, and natural resources (2, 3).
There are several forms of vegetarianism, each of which differs in their restrictions.
The most common types include:
•Lacto-ovo-vegetarian diet: eliminates meat, fish, and poultry but allows eggs and dairy products
Vegetarian diets are associated with a number of health benefits.
In fact, studies show that vegetarians tend to have better diet quality than meat-eaters and a higher intake of important nutrients like fiber, vitamin C, vitamin E, and magnesium (4, 5).
A well-rounded vegetarian diet can be healthy and nutritious.
However, it may also increase your risk of certain nutritional deficiencies.
Meat, poultry and fish supply a good amount of protein and omega-3 fatty acids, as well as micronutrients like zinc, selenium, iron, and vitamin B12 (20).
Other animal products like dairy and eggs also contain plenty of calcium, vitamin D, and B vitamins (21, 22).
When cutting meat or other animal products from your diet, it’s important to ensure you’re getting these essential nutrients from other sources.
Studies show that vegetarians are at a higher risk of protein, calcium, iron, iodine, and vitamin B12 deficiencies (23, 24, 25, 26).
A vegetarian diet should include a diverse mix of fruits, vegetables, grains, healthy fats, and proteins.
To replace the protein provided by meat in your diet, include a variety of protein-rich plant foods like whole grains, legumes, tempeh, tofu, and seitan.
If you follow a lacto-ovo-vegetarian diet, eggs and dairy can also boost your protein intake.
Eating nutrient-dense whole foods like fruits, vegetables, and whole grains will supply a range of important vitamins and minerals to fill in any nutritional gaps in your diet.
A few healthy foods to eat on a vegetarian diet are:
•Fruits: apples, bananas, berries, oranges, melons, pears, peaches
There are many variations of vegetarianism, each with different restrictions.
Lacto-ovo vegetarianism, the most common type of vegetarian diet, involves eliminating all meat, poultry, and fish.
Other types of vegetarians may also avoid foods like eggs and dairy.
A vegan diet is the most restrictive form of vegetarianism because it bars meat, poultry, fish, eggs, dairy, and any other animal products.
Depending on your needs and preferences, you may have to avoid the following foods on a vegetarian diet:
•Meat: beef, veal, and pork
Monday
•Breakfast: oatmeal with fruit, nut butter, flaxseed, and a glass of soy milk •Lunch: grilled veggie and hummus wrap on a whole-grain tortilla with lentil salad •Dinner: tofu banh mi sandwich with pickled slaw
Tuesday
•Breakfast: scrambled eggs with tomatoes, garlic, and mushrooms •Lunch: zucchini boats stuffed with spiced lentils, veggies, and feta with a side of tomato soup •Dinner: chickpea curry with basmati rice
Wednesday
•Breakfast: Greek yogurt with chia seeds and berries •Lunch: farro salad with tomatoes, cucumber, and feta with spiced lentil soup •Dinner: eggplant parmesan and grilled seitan with a side salad
Most vegetarians avoid meat, poultry, and fish, though some also restrict eggs, dairy, and other animal products.
A balanced vegetarian diet with nutritious foods like produce, grains, healthy fats, and plant-based protein may offer several benefits, but it may increase your risk of nutritional deficiencies if poorly planned.
Be sure to pay close attention to a few key nutrients and round out your diet with a variety of healthy whole foods. That way, you’ll enjoy the benefits of vegetarianism while minimizing the side effects.
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