Healthy Eating Plans for Vegetarians

Although a vegetarian diet is lower in fat and cholesterol and typically includes more fiber than a meat-based diet, there are additional steps that vegetarians need to take to meet daily nutritional needs, reports the Mayo Clinic. There are four basic vegetarian eating plans that range from completely plant-based vegan diets to lacto-ovo vegetarians, who eat milk products and eggs, to flexitarians, who eat small amount of meat and fish.

Protein

Protein is an important ingredient for overall skin, bone and organ development. Even vegans, who do not consume anything that comes from an animal, can include many of the meat alternatives commonly available in grocery stores and health food markets. Products such as tofu hot dogs and soy burgers are made from soybeans and provide good sources of protein. While vegetarians who eat eggs and milk can receive adequate amounts of protein from those sources, in addition to the meat alternatives and texturized vegetable protein products, stricter vegetarians also can derive protein from lentils, nuts, legumes and seeds.

Calcium

Calcium is required for healthy teeth and bones. In addition to dairy products, vegetarians can receive proper amounts of calcium from dark leafy vegetables such as spinach, kale, broccoli and collard greens. Calcium-enriched tofu and fortified soy milk are other good sources of calcium. Many fruit juices also contained added calcium.

B-12

Vitamin B-12 primarily comes from animal products and is important to prevent anemia and maintain healthy red blood cells. Lacto-ovo vegetarians can receive B-12 from milk, eggs and dairy products. Vegans must find other sources for vitamin B-12 in enriched cereals and fortified soy products or take a supplement.

Iron

Like vitamin B-12, iron is an important ingredient for maintaining proper red blood cell counts and is primarily found in meat. Good sources of iron for vegetarians include dried beans and peas, whole grains, dried fruit, enriched cereal and dark leafy green vegetables. To ensure proper absorption of the iron, foods that are rich in vitamin C should be consumed at the same time. Strawberries, citrus fruit, tomatoes, broccoli and cabbage provide vitamin C that helps with iron absorption.

Zinc

Another mineral that often is lacking in vegetarian diets is zinc, which is needed for proper cell division and the building of protein in the body. The American Heart Association reports that vegetarians should include whole grains, nuts and legumes in their diets. Shellfish are another excellent source of zinc for those vegetarians who include fish in their eating plans.