The term "vegetarian" covers a variety of eating patterns, including vegan, ovo-vegetarian, and lacto-ovo-vegetarian diets. A well-planned vegetarian diet plan provides the nutrients and energy you need for good health and a healthy weight. Vegetarians tend to be at lower risk for obesity, high blood pressure, heart disease, diabetes and some forms of cancer, according to the American Heart Association.
Significance
Because most vegetarians eat very little or no animal products, they typically consume less saturated fat and cholesterol than meat-eaters, according to the American Heart Association. However, not all vegetarian diets are healthy. Unbalanced vegetarian diets can include too many calories and fat, and not enough nutrients. A healthy vegetarian diets consists of whole grains, lean proteins, calcium-rich foods and a variety of fruits and vegetables.
Types
Regardless of the type of vegetarian pattern you follow, your diet can be healthy and satisfying. If you prefer a lacto-vegetarian diet, in which dairy products are consumed, choose low-fat or fat-free dairy products. Lacto-ovo-vegetarians, who eat dairy and eggs, can opt for egg whites over whole eggs to get the nutritional benefit of eggs without all the fat. If you follow a strict vegetarian diet, the Vegetarian Resource Group recommends that you seek out lean protein sources in soy products, legumes and nuts.
Features
A healthy vegetarian diet plan includes a variety of foods from each food group. The key to healthful eating is to plan for balance in your daily menus. Aim for at least five servings of whole grains, one to three servings of soy products and legumes, three servings of fruit, six to nine servings of vegetables, one to two servings of nuts and seeds, and up to two servings of vegetable oils daily, according to the Loma Linda University School of Public Health. Lacto-vegetarians can add up to two servings of dairy and lacto-ovo-vegetarians can include up to one serving of eggs.
Nutritional Concerns
Certain nutrients warrant special consideration to ensure a balanced vegetarian diet. Include protein sources such as beans, nuts, nut butters, soy and dairy in your diet daily, advises the ADA. Ensure adequate calcium intake by consuming foods such as leafy green vegetables, fortified juices, sesame seeds, almonds and either soy or dairy products. Opt for iron sources such as oatmeal, potatoes and enriched pasta. Consume sources of vitamin B-12, which include fortified ready-to-eat cereals, meat substitutes such as veggie burgers, dairy products and eggs.
Considerations
To ensure balanced nutrition, include at least one fruit, one whole grain and one lean protein in your breakfast menus. For lunch and dinner, opt for two servings of vegetables, one serving of lean protein and one serving of whole grains. For snacks, choose fruits, nuts, low-fat dairy or soy and whole grains.
For weight loss and good health, eat at least the minimum recommended number of servings from each food group.
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