How to Eat Healthy As a Vegetarian

Overview

Vegetarians typically choose to follow one of two paths, vegan or lacto-ovo. A vegan eats nothing that has any animal source at all, including eggs and dairy products or any food made with those ingredients. Lacto-ovo vegetarians include eggs and dairy in their diets. All vegetarians need to learn how to eat healthy to ensure they are getting their nutritional needs met, say doctors at the Mayo Clinic.

Step 1

Substitute foods with many of the alternatives now available in droves on grocery shelves and in health food stores. Meatless products made of vegetable protein are well-seasoned and provide nutritious meal options. Fortified soy, rice or almond milk can be substituted in place of dairy products for vegans.

Step 2

Learn to cook with olive oil and cooking sprays that contain no animal fats. Use egg replacements such as Egg Beaters, which are made primarily from potato starch and flavorings. Whipped tofu and flaxseed oil also can be used to make omelets and egg dishes.

Step 3

Include dishes made with beans, nuts, lentils, seeds and whole grains to receive enough protein in the diet. Vegetarians who eat eggs and dairy can get protein from those products in addition to the beans and vegetables.

Step 4

Get your daily allowance of calcium from low-fat milk and dairy products as well as dark green leafy vegetables like kale, broccoli, turnips and spinach. Calcium-enriched fruit juices are another good way to get calcium in your diet.

Step 5

Find valuable vitamin B12 nutrients in fortified cereal and soy products. The B-vitamin, which is one of the most important nutrients that humans receive from meat products, is important to the production of red blood cells, say doctors at the Mayo Clinic. Take a supplement if you don't eat fortified foods.

Step 6

Learn how to create complete proteins from combining foods. While meat can provide the human body with complete proteins, most vegetables need to be eaten in tandem to get the proper nutrition. Sites such as the National Women's Health Information Center offer lists that help vegetarians eat healthy. For example, eating beans with rice or peanuts with bread builds a complete protein source.