A low-fat vegetarian diet has its challenges. The first is to tailor it to the specific type of vegetarian--vegan, lacto or lacto-ovo vegetarian. A vegan does not eat meat, poultry, fish, eggs or dairy products, according to the Mayo Clinic. A lacto vegetarian's diet includes dairy products. A lacto-ovo vegetarian diet excludes meat, fish and poultry, but allows eggs and dairy products. While they may not eat saturated fats, vegetarians can still battle other foods high in fat.
Considerations
"Most Americans would benefit from eating a more plant-based diet. Many studies have shown that vegetarians have a lower risk of obesity, heart disease, high blood pressure, diabetes and some forms of cancer," says registered dietitian Wendy A. Albovias of California. Vegetarians have lower intakes of saturated fat and cholesterol and higher intakes of fruits, vegetables, whole grains, nuts and fiber, Albovias says. "If your goal is to lose weight, watch your portion sizes, avoid sweets, fatty foods and excessive alcohol intake," Albovias adds. "I would definitely recommend consulting a registered dietitian before transitioning to a vegetarian or vegan diet to ensure your plan meets your nutritional needs."
Food Pyramid
The Mayo Clinic suggests a vegetarian diet pyramid, which includes two servings each of fats and fruits; four servings of vegetables; five servings of legumes, nuts or other protein rich foods; and six servings of grains. "Vegetarians can have a weight problem, too, if there's too much emphasis on high-fat choices or empty carbs," says Vicki Koenig, a registered dietitian and certified dietitian nutritionist who practices in New York. "It's important to focus on lots of vegetables, fresh fruits, whole grains and lean protein sources."
Legumes
Eat a significant amount of legumes, Koenig says. "If someone is a vegetarian, legumes are a necessity as a protein source," she explains. "I think everyone benefits from legumes even if they are not exclusively vegetarian. Legumes--cooked dried beans and seeds--are good protein sources, while high in fiber. They're low-glycemic carbs, so they don't raise glucose levels excessively." Legumes and beans should be staples for a healthy diet. They are high in fiber and protein, low in fat, and are digested slowly so they give you feeling of being full. When combined with grains, legumes and beans present a well-balanced protein, making them an ideal dish for vegans and other vegetarians, according to Brigid Treloar, a food consultant based in Australia. Buy a variety of legumes like split peas, lentils, chickpeas, red kidney beans, navy or haricot beans, four-bean mix and baked beans.
One Expert's Advice
Select unprocessed, natural, whole foods when planning a low-fat vegetarian diet, says Albovias. She also suggests eating fruits and vegetables that span the color wheel, drinking at least 8 cups per day of water, trying a variety of whole/unrefined grains and lentils, using 1 percent or nonfat dairy products and including adequate amounts of healthy fats--like raw nuts, seeds, avocado, olive oil, canola oil, natural nut butters and flaxseed--in your diet.
Decisions
Be mindful when making menu decisions. Cheese is as high in fat as roast beef, Koenig says. "Choose low-fat dairy products," she says. "I'm a big yogurt fan, as many yogurts have probiotics that are beneficial to your gut and immune system, as well as help you digest the milk more comfortably." Vegetarian diets may be lacking in protein, iron, zinc, calcium, vitamin D, riboflavin, vitamin B12, omega-3 fatty acids, and iodine, Albovias says. "Consider supplements or fortified foods."
References
- Mayo Clinic: Vegetarian Diet: How to Get the Best Nutrition
- Wendy A. Albovias; Registered Dietitian; Oakland, California
- Vicki Koenig, Registered Dietitian and Certified Dietitian Nutritionist; New Paltz, New York
- Brigid Treloar: Legumes, Dried Beans, Peas & Lentils
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