Vegetarians choose not to eat meat. Most vegetarians avoid beef, pork, poultry and fish, although individuals may make exceptions. According to the American Dietetic Association, vegetarian diets may lead to lower cholesterol and lower rates of heart disease and type 2 diabetes. Vegetarianism is a healthy option for most people, but vegetarians must ensure they eat a well-balanced diet to avoid nutrient deficiencies. Vegans, who avoid all forms of animal products, including meat, dairy, eggs and honey, can still be healthy, but must plan their diet more carefully.
Step 1
Eat plenty of fruits and vegetables. The U.S. Department of Agriculture's "5 a Day" campaign recommends all people eat at least five servings of fruits and vegetables each day, although most people fall short of this goal. Because vegetarians cannot get nutrients such as iron from meat, they must get them from fruit and vegetable sources instead.
Step 2
Follow the alternative food pyramid. MayoClinic.com has an alternative food pyramid for vegetarians and vegans. Like the standard food pyramid designed by the U.S. Department of Agriculture, the vegetarian chart places grains in the largest food consumption category and fats in the smallest category. Vegetarians should substitute beans, legumes and vegetarian sources of protein for the meat and dairy category. Vegetarians who do consume milk and eggs can also count them as protein sources.
Step 3
Take a vitamin supplement for extra insurance. Vegans who consume no animal products are at risk of becoming deficient in vitamin B12, because B12 is found in very few plant-based foods. A B12 deficiency can cause anemia and permanent nerve damage. According to the Vegetarian Resource Group, the amount of B12 you need is low, with adults needing 2.4 mcg daily. Vitamin B12 is found in some processed vegan foods, such as cereals and nutritional yeast, but many vegans choose to take a B12 supplement.
Tips and Warnings
- Eat a variety of fruits and vegetables of all different colors to get the widest variety of nutrients.
- Limit processed foods, including soy-based meat alternatives. Such alternatives are healthy in moderation, but should not be eaten frequently.
