Vegetarian diets have multiple health benefits. According to the American Dietetic Association, following a vegetarian diet can reduce the risk of heart disease, cancer, obesity, hypertension and type two diabetes. When properly planned, a vegetarian diet can meet all of an individual's nutritional needs. While there are many types of vegetarians, a true vegetarian is defined as an individual who does not consume meat or seafood, or any foods containing these products. Most vegetarians include eggs and dairy products in their diets.
Vegetarian Food Guide Pyramid
The vegetarian food guide pyramid is a modified version of the standard food guide pyramid and is a useful tool for meal planning and making food choices. The recommended distribution of intake from the food groups is six servings of grains, five servings of meatless protein, four servings of vegetables, two servings of fruit and two servings of fats.
Vegetarian Protein Sources
Protein can be obtained from many sources other than meat. Meatless animal sources of protein include eggs, cheese, cottage cheese, Greek yogurt and milk. Plant sources of protein are of equal dietary quality to meat sources. Plant-based sources include tofu, beans, lentils, imitation meat products, veggie burgers, seitan, soy milk, edamame, hummus and peanut butter. Protein needs can easily be met with regular meal intake throughout the day. Most people need 1 to 1.2 g of protein per kilogram of body weight, averaging about 6 oz. of protein daily.
Other Dietary Considerations
Because certain foods are minimized or excluded from a vegetarian diet, followers of the diet must ensure adequate intakes of particular nutrients, such as calcium and fats. Obtaining enough calcium can be accomplished simply through consuming three servings of dairy daily. If you do not eat dairy products, take a calcium supplement containing vitamin D or eat calcium-fortified foods, such as orange juice. You'll also want to include foods like avocados, almonds, walnuts and flax to meet fat needs. The majority of your fat intake will come from unsaturated sources, since most nonmeat proteins contain very little saturated fat and cholesterol.
Meal Planning
A balanced diet consists of three meals and one to two snacks; include protein at each meal.
An example of a healthy vegetarian's daily menu, providing approximately 1,800 calories:
Breakfast: 1 cup high-fiber cereal with 3/4 cup blueberries and 1 cup skim milk or nonfat soy milk.
Morning snack: 1/2 cup cottage cheese with 1 cup pineapple.
Lunch: Veggie burger on wheat bun with lettuce, tomato, onion, one slice lowfat cheese and condiments; 1 cup baby carrots with 2 tbsp. light ranch dressing.
Afternoon snack: 1/4 cup almonds with 2 tbsp. raisins.
Dinner: Stir-fry with 1/2 cup edamame, 1 cup vegetables and 1/4 cup teriyaki sauce; 2/3 cup brown rice.
Dessert: 1 oz. dark chocolate
Exercise
Exercise requirements for vegetarians are no different than for omnivores. To promote a healthy weight, aim for at least 30 minutes, three days per week of cardio and 30 minutes twice a week of weights or other strength training. A sample workout would include a 15-minute jog, three sets of bicep curls, three sets of triceps kickbacks, 15 minutes of elliptical training and three sets of abdominal crunches.
References
- ADA Position Paper on Vegetarian Diets; Journal of the American Dietetic Association, Volume 109; 2009
- Choose Your Foods: Exchange Lists for Weight Management." American Dietetic Association/American Diabetes Association; 2008
- Mayo Clinic: Vegetarian diet: How to get the best nutrition
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