With proper planning, a vegetarian diet provides a nutritious, healthful alternative to traditional diets that include meat products. Vegetarian diets vary and include vegan, lacto-vegetarian and lacto-ovo-vegetarian preferences. Vegans are strict vegetarians who eat only plant-based foods. Lacto-vegetarians consume dairy products and lacto-ovo-vegetarians eat dairy products and eggs. To enjoy the benefits of plant-based eating, vegetarians need to plan balanced meals that include sources of vitamin B-12, calcium, iron, protein and vitamin D.
Healthful Foods
Vegetarians eat little or no animal-derived foods, which leads to reduced consumption of saturated fats and cholesterol, according to the American Heart Association. A vegetarian diet also tends to be high in fiber, antioxidants, folate and vitamin C, according to the California Food Guide. A balanced vegetarian diet includes whole grains, a variety of fruits and vegetables, calcium-rich foods and plant-based proteins such as nuts, legumes, lentils and soy. Eating a variety of foods from these categories each day helps vegetarians get all the necessary nutrients from a plant-based diet. The Produce for Better Health Foundation recommends filling half your plate with fruits and/or vegetables at each meal to help you meet daily recommendations. To retain the nutritional integrity and benefits of a vegetarian diet, limit your consumption of sweets and added fats.
Health Benefits
Vegetarian diets can lead to a lower risk of coronary heart disease, diabetes mellitus, obesity, high blood pressure and certain types of cancer, according to the American Heart Association. The increased intake of fruits and vegetables associated with a vegetarian diet also helps improve gastrointestinal health and reduces risk of eye diseases, such as cataracts and macular degeneration, reports the Harvard School of Public Health. Heart health benefits are closely related to increased consumption of citrus fruits, green leafy vegetables such as spinach, Swiss chard and lettuce and cruciferous vegetables including broccoli, cabbage and bok choy, according to Harvard School of Public Health.
Weight Maintenance
Eating a balanced vegetarian diet with proper portions promotes a healthy weight. Well-planned vegetarian diets include a variety of low-calorie, filling foods that work well for dieters and for those wanting to maintain their current weight. As with meat-based diets, sustaining a healthy weight depends on a balance between calories consumed and calories burned. To ensure balance in your diet and to lose or maintain weight, plan your meals to include 50 percent fruits and vegetables, 25 percent whole grains and 25 percent lean protein. Adjust portion sizes to align with your caloric needs and enjoy sweets in moderation. Healthful vegetarian diets focus on natural, wholesome foods, so avoid or limit processed foods, which usually contain added calories and fat.
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