Some vegetarian diets include no meat or cheeses and other dairy products. Other vegetarian dieters include dairy products or fish and chicken, avoiding red meats. Most vegetarian diets are high in fruit and vegetable content. They promote healthy nutrition when planned properly. Eating a healthy vegetarian diet consists of getting enough nutrients and keeping high-calorie foods to a minimum.
Effects
Because many vegetarian diets are low in animal products, vegetarians have diets low in saturated fats, cholesterol and total fat. This plays an important role in maintaining a healthy weight. Vegetarians may have lower risks of heart disease, heart attacks, high blood pressure, diabetes, obesity and some forms of cancer, according to the American Heart Association.
Protein Substitutes
Although animal products have a high protein content, vegetarian diets can also contain foods with plenty of protein, according to the Department of Agriculture. Non-meat sources of protein include beans, nuts, seeds, peas and soy products. Vegetarians can also get protein from milk products and eggs if they include dairy products in their diets. Whole grains contain amino acids necessary for the development of protein in the body.
Better Absorption
Vegetarians may absorb and retain more calcium from foods than others do, the American Heart Association notes. Calcium contributes to bone growth and strength. Good sources of calcium include spinach, broccoli, kale, legumes and soybean products. Vegetarians also benefit from calcium-fortified orange juice and breakfast cereals. Zinc, found in many vegetarian meals, helps with growth and development as well as helping the immune system function properly. Grains, nuts, kidney beans, wheat germ and pumpkin seeds contain adequate amounts of zinc. Vegetarians who include shellfish in their diets also get plenty of zinc. Iron helps enrich oxygen in the blood. Good sources of iron include spinach, kidney beans, black-eyed peas, lentils, turnip greens, whole wheat breads, peas and dried fruits, such as apricots, prunes or raisins.
Vitamins
Vitamins play a major role in any diet. Vitamin B-12 comes mainly from animal products. However, fortified breakfast cereals, soy beverages, veggie burgers, milk products and eggs provide plenty of vitamin B-12 for vegetarians. They can get vitamin D from milk products, soy products and some cereals. Taking vitamin D supplements helps people who do not receive enough sunlight.
Heart Health
Omega-3 fatty acids help heart health and may prevent heart disease, according to MayoClinic.com. Fish, such as mackerel, salmon, sardines, herring and lake trout, contain healthy portions of omega-3 fatty acids. Eggs and dairy products also have plenty of omega-3 fatty acids. Although vegetarian diets often protect the heart, vegetarians who do not include fish or dairy products in the diet can benefit from fortified foods or supplements.
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