Vegetarian Diet & Exercise Plan

With proper balance and variety, vegetarians are able to fulfill all of the body's nutritional needs and maintain very healthy lifestyles. In fact, vegetarians are likely to be fitter than meat eaters. According to Mayo Clinic dietitian Katherine Zeratsky, vegetarians tend to eat fewer fat grams and calories and have lower body mass indices than nonvegetarians. Still, it's necessary for plant-based eaters to follow nutritional and exercise guidelines to achieve and maintain those health benefits.

Eating Plan

The American Dietetic Association and the Mayo Clinic website lay out a sample eating plan for vegetarians that has a food pyramid model. The pyramid has five levels: grains, proteins, vegetables, fruits and fats. The organizations recommend that vegetarians get six, five, four, two and two servings, respectively, of the groups in the pyramid.

Vitamins and Minerals

Because they don't eat meat, vegetarians are subject to specific vitamin and mineral deficiencies to which they need to be attentive. The Vegetarian Resource Group recommends that vegetarians make a special effort to eat enough protein, vitamin B-12, iron, calcium and omega-3 fatty acids. Leafy greens, low-fat dairy products, eggs, beans, legumes and soy products can all help add those nutrients to the daily diet.

Exercise Plan

In general, vegetarians don't have to deal with fitness or exercise considerations that are different from those of meat eaters. A combination of moderate to vigorous aerobic exercise, pre- and post-workout stretching and occasional strength training can help vegetarians maintain good bone health, build muscle mass and improve their aerobic capacity and endurance.

Nutrition and Fitness

Vegetarians who are serious athletes or spend a lot of time exercising need to make sure that their bodies have enough fuel to stay healthy. In some cases, the low-calorie and high-fiber diet that is typical of many vegetarians may not be suitable for athletes. To combat the situation, the American Council on Exercise recommends that vegetarian athletes eat several small meals throughout the day and choose snacks that contain both carbohydrates and protein.

Timing

Eating a lot of fiber and eating too soon before a workout can interfere with some vegetarians' exercise plans. Registered dietitian Enette Larson, who writes for the Vegetarian Resource Society, suggests that vegetarians try to avoid digestive discomfort by waiting about one hour for each 200 calories they eat prior to exercising. Larson also recommends that vegetarians refuel after a workout by snacking on a piece of fruit and then eating a high-carbohydrate, high-protein meal.