A healthful vegetarian diet resembles a healthful non-vegetarian diet in that both rely on a balance of carbohydrates, lean proteins and calcium-rich foods for optimum nutritional content. The American Dietetic Association reports that well-planned vegetarian and vegan diets provide healthful, proper nutrition and "may provide health benefits in the prevention and treatment of certain diseases." Vegetarian staples include nutrient-dense foods from a variety of food groups.
Fruits and Vegetables
Plant-based foods are the mainstay of the vegetarian diet. For balanced nutrition, include a variety of both in your daily meal plans. Dark green, leafy vegetables are especially important for vegetarians because of their high calcium and iron content, two nutrients found more abundantly in animal-based foods. For optimal nutrition, vegetarians need to consume dark green and orange varieties of vegetables as well as legumes and starchy varieties.
Soy Foods
Lacto vegetarians consume dairy products, and lacto-ovo vegetarians consume dairy and eggs. Strict vegetarians, however, eliminate all animal-derived foods, including eggs and dairy. Often, vegetarians enjoy a mix of dairy- and soy-based products. Soy milk and soy-derived meat alternatives such as tofu and veggie burgers are common food choices for vegetarians. Meat substitutes such as veggie burgers and sausage may contain eggs, which is a consideration if you prefer to eliminate eggs from your diet.
Plant-Based Proteins
A common concern for vegetarians is getting enough protein. Besides soy, several plant foods provide ample amounts of protein, making it easy for you to get the recommended daily allowance. The key is to eat a variety of foods each day. Besides whole grains, vegetables and soy products, common sources of protein for vegetarians include nuts, nut butters, seeds, cooked dry beans, lentils and vegetarian baked beans, according to the Vegetarian Resource Group.
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