A vegetarian diet is one that excludes meats, fish and poultry. Different variations on this diet exist, however. If you're following a vegetarian diet, you still have to ensure that you consume a balanced diet filled with the same nutrients as found in non-vegetarian diets. Talk with your healthcare provider or a dietitian about how you can achieve a balanced vegetarian diet.
Types
Several different types of vegetarianism exist, which include semi-vegetarian, lacto-ovo vegetarian, lacto-vegetarian and vegan diets, according to the University of Michigan Health System. A semi-vegetarian diet excludes red meat but includes occasional poultry or fish, while a vegan diet excludes all animal products and foods, such as dairy, eggs, gelatin, honey, leather, meats, fish and poultry. A lacto-ovo vegetarian diet excludes meat, fish and poultry but includes eggs and dairy, while a lacto vegetarian doesn't consume eggs but does eat dairy products, notes the University of Pittsburgh Medical Center. Some people are vegetarians because they have cultural, moral or religious beliefs that forbid eating animal flesh, while other people might follow a vegetarian diet for the health benefits, the Mayo Clinic says.
Benefits
Consuming a balanced vegetarian diet can reduce your intake of cholesterol and saturated fats, which are most commonly found in animal-derived foods, says the University of Pittsburgh Medical Center. A vegetarian diet can therefore help to regulate your blood pressure and cholesterol levels, as well as control your body weight. Vegetarian diets can also lower your chances of certain medical conditions and diseases, such as heart disease, hypertension, Type 2 diabetes, and prostate and colon cancers, according to the University of Michigan Health System.
Misconceptions
These potential health benefits aren't solely due to a vegetarian diet, however. The "vegetarian lifestyle" often lends itself to overall health, because vegetarians tend to control their weight better than non-vegetarians, to not smoke and to not consume large amounts of alcohol, points out the University of Michigan Health System.
Nutrient Sources
A balanced vegetarian diet is actually very similar to a standard diet, only you would replace animal proteins with legumes, nuts, soy and other protein-rich plants. In addition to protein, you'll need to find other sources of certain nutrients that are primarily found in animal-derived foods, particularly if you're vegan and don't consume dairy or eggs. These nutrients include zinc, calcium, Vitamin B12, Vitamin D and iron, says the University of Maryland Medical Center. Calcium is found in abundance in dairy products, but you can also get it from tofu, broccoli and kale, as well as fortified orange juice and soymilk products. You can get iron from vegetables or legumes like peas, spinach, lentils, kidney beans and turnip greens, as well as fruits like prunes, raisins and dried apricots, according to the University of Pittsburgh Medical Center. Fortified cereals can provide sources of iron, zinc and Vitamin B12. Vitamin D is commonly found in fortified milk and soymilk products, while zinc is in certain legumes, such as chickpeas, white beans and kidney beans.
Balancing Your Diet
Each day you should consume six servings of grains, five servings of protein from nuts, legumes and other plant sources, four servings of vegetables, two servings of fruits, and two servings of fats, the Mayo Clinic advises. Getting enough protein is often a concern for vegetarians. You can focus on integrating the most protein-rich foods into your diet, such as tofu, tempeh, lentils, seeds and nuts, says the University of Maryland Medical Center. If you consume a variety of foods in your vegetarian diet, getting enough protein and other nutrients shouldn't be a problem, notes the University of Michigan Health System.
Considerations
Many vegetarians need to take dietary supplements, particularly children or pregnant women who follow vegetarian diets, says the University of Michigan Health System. Vitamin D, Vitamin B12, calcium and iron are common supplements for vegetarians. Despite these supplements that might be required for certain vegetarians, in general vegetarian diets provide more nutrients than conventional diets, notes the University of Pittsburgh Medical Center. Talk to your doctor about taking supplements while following a vegetarian diet.
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