A Balanced Vegetarian Diet Plan

If you're concerned about the quality of your vegetarian diet, realize that protein and nutrient requirements are only part of the equation. The American Heart Association recommends that you pay attention to the overall number of calories and saturated fat in your daily food plan. Minimize your sweets intake as well, as these foods provide empty calories with little nutrition.

Types

Although all vegetarian diets include fruits, vegetables and legumes, one vegetarian subgroup excludes all animal products. These vegans do not eat eggs or dairy products. Lacto-ovo-vegetarians eat eggs and dairy products, while other subgroups exclude one of those two food groups. Semi-vegetarians eat fish and/or poultry in addition to vegetarian foods, notes the American Cancer Society.

Benefits

Vegetarian diets feature several valuable benefits. In July 2009, the American Dietetic Association stressed that a properly planned vegetarian diet was associated with reduced risks of high blood pressure and type 2 diabetes. The ADA also noted that vegetarians' lower blood cholesterol readings and reduced risk of heart disease accompanied well-balanced diets. Vegetarians also experienced lower overall cancer rates.

Vegetarian Food Guide Pyramid

If you'd like some guidelines for a vegetarian diet plan, follow a vegetarian-specific food pyramid. Grains form the pyramid's base with six daily servings. Just above the grains, you'll find legumes, nuts and other protein foods, with five servings per day. Atop the proteins, you'll see four vegetable servings, then two servings of fruits. Fats' two servings comprise the top of the pyramid, notes MayoClinic.com.

Nutritional Concerns

You're likely to meet your protein requirements with eggs or dairy products. If you are vegan, eat complementary plant-based proteins within the same day. To address potential iron deficiencies, the University of Georgia College of Agriculture recommends a vitamin C-rich food along with your iron-containing food. You also can bolster iron absorption by minimizing caffeine. Finally, look for sources of vitamins B-12 and D, which might be lacking in a vegan diet.

Dining Options

Vegetarian dining options have increased during the past several years. In many medium and large cities, restaurants commonly include vegetarian entrees along with meat and poultry dinners. Other eateries feature vegetarian menus with impressive variety, and some vegan restaurants have opened as well. If a restaurant doesn't offer a pre-structured vegetarian option, request a vegetable plate that also includes a grain source. Examples include pasta primavera and ratatouille.