"Vegetarian" is a commonly used term to describe a variety of diets. There are several types of vegetarian diets including: lacto-ovo vegetarian, avoids meat, but eats eggs and dairy produces; a lacto vegetarian, avoids meat and eggs, but eats dairy products; and an ovo vegetarian avoids meat and dairy products, but eats eggs, notes TeensHealth.org. These differences will require specific changes to a healthy vegetarian diet plan.
Basics
Eating a good vegetarian diet is similar to eating a good diet of any kind. It should be well-balanced and contain a variety of foods. Foods with high fat and sugar contents should be avoided.
Considerations
According to the American Heart Association, vegetarian diets can be healthy and nutritional if a person takes the time to ensure that she is getting all the essential nutrients from her foods. A sound vegetarian diet must contain sources of iron, calcium, protein, vitamin D, vitamin B-12 and zinc; all of which are harder to get if a person is not accustomed to eating vegetarian, notes TeensHealth.org.
Gaining an education of foods and the nutrients a person needs to function properly and stay healthy will make it easier to maintain a healthy vegetarian diet.
Diet
According to the MayoClinic.com, a daily vegetarian diet should contain two servings of fats, two servings of fruits, four servings of vegetables, five servings of proteins and six servings of grains.
Protein sources can include eggs, beans, tofu, soy products, nuts, peanut butter, soy milk and dairy products, notes TeensHealth.org. The American Heart Association reports that soy protein has been shown to be nutritionally equal to that of animal proteins without the saturated fats and cholesterol and can be consumed as a main protein source.
Including a variety of whole grains, vegetable, beans, seeds and nuts will result in a vegetarian diet that is plentiful in amino acids, notes the American Heart Association.
Warning
The American Heart Association reports that low iron levels can result from an improper vegetarian diet. A vegetarian can insure he gets proper levels of iron by eating spinach, dried beans, dried fruits and enriched foods. Females are especially at risk because of the loss of iron that occurs during menstruation.
Also, vegetarian diets may contain insufficient amounts of vitamin B-12. TeensHealth.org reports that vitamin B-12 is generally found in eggs and dairy products, but for those vegetarians who do not eat these products, fortified soy milk and fortified breakfast cereals contain this vitamin. Also, vegetarians can take a dietary supplement containing vitamin B-12.
Tips
When beginning a vegetarian diet, a registered dietitian can help a person develop a list of foods that should be eaten, notes TeensHealth.org. Also, taking a daily multivitamin will help to ensure that essential nutrients are retained, reports TeensHealth.org.
When you go out to eat, many places have vegetarian items such as salads, pasta dishes and veggie burgers. Also, there are pre-made vegetarian items and substitute meat products in traditional grocery stores. While these products can be a good and easy addition to a vegetarian diet they should eaten in moderation because of their generally higher sodium content and the necessity for variety in a good vegetarian diet.
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