The Perfect Vegetarian Diet

A vegetarian diet lowers your risk of heart disease, cancer, obesity and other health threats, according to the American Dietetic Association. Skeptics focus on the various nutrients that you miss with a meatless existence and generate fear of malnutrition. However, the ADA states, "appropriately planned vegetarian diets...are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases."

Types of Vegetarian Diets

It might seem that a diet based on plants would be straightforward, but several types of vegetarianism offer a range of choices. Vegans comprise the strictest segment of vegetarians and avoid any type of animal product or byproduct in their diets and lifestyles. Lacto, ovo and lacto-ovo vegetarian diets include some combination of dairy or egg products. Semi-vegetarians, such as pesco or pollo-vegetarians, consume either fish or poultry, but no mammals.

Warnings

Eating a balanced diet is possible without meat, but many vegetarians fail to plan meals that ensure they get all the necessary vitamins and minerals. Registered dietitian Christine Trankner observes, "New vegetarians...eat a lot of fruits, vegetables, breads and cereals---but nothing else." (Reference 4) Some conditions associated with poor vegetable-based diets include anemia, fatigue and osteoporosis. You can satisfy your body's requirements by eating a variety of foods that work in harmony together.

Nutritional Challenges

Nutritionist Holly Alley of the Department of Food and Nutrition at the University of Georgia cites some issues that you might face on a vegetarian diet. Plant proteins can be incomplete and lack some essential amino acids. Your body absorbs the iron found in plants less effectively than that found in meat. Meat is the best source of vitamin B12, but since you need very little of this nutrient, you can avoid a deficiency in most cases, especially if you eat eggs or dairy.

Food Combinations for Maximum Nutrient Absorption

In the "Canadian Medical Association Journal's" 1997 article, "The Health Risks of New-Wave Vegetarianism," author Laura Brydges Szabo offers some suggestions for changing the way you combine food in order to obtain the most nutritional benefit. Vitamin C with meals increases iron absorption, so try some juice with meals. On the contrary, avoid caffeine with meals in order to retain the zinc in the food you eat. Nutrient-rich greens include kale, spinach and romaine lettuce. (Reference 4)

Your Vegetarian Diet

The United States Department of Agriculture's recommendations for vegetarians are similar to those for non-vegetarians. The bulk of your diet should consist of whole grains and a colorful variety of vegetables. Rely more on fresh fruits than fruit juices. Find protein in legumes, nuts or meat substitutes. If you choose to avoid dairy, opt for calcium-fortified alternatives, like soy or almond milk products. Keep sweets and saturated fats to a minimum.