Many meat eaters feel that vegetarian diets are intrinsically imbalanced because they are plant-based. Although it is harder for vegetarians to get sufficient amounts of some nutrients in their regular diets, planning and preparation can certainly yield a plant-based diet that is just as nutritious as a traditional diet with meat. The healthiest vegetarian diets are balanced, varied and targeted toward specific nutritional needs.
Qualifications
To be healthy, a vegetarian diet should offer marked physical and mental benefits and carry a minimum of risks and complications. Plant-based diets that are balanced fulfill all requirements for essential nutrients and run very minimal risks of nutrient deficiencies. They tend to increase energy, reduce the risk of diseases and help with weight loss or healthy weight management. According to MayoClinic.com, vegetarians normally consume less fat and fewer calories than meat eaters, especially when they follow balanced diets.
Model
Most healthy vegetarian diets are based on the model of food pyramid recommended by the Mayo Clinic and the American Dietetic Association. That pyramid features grains, plant-based proteins, vegetables, fruits and fats, in that order. Fresh vegetables and fruits tend to offer the best nutrition, as do whole grains, lean and low-fat protein choices and unsaturated fats.
Types
There are a number of plant-based diet plans, all of which can contain a healthy variety of foods. The most common are flexitarian, pescetarian, lacto-ovo vegetarian, lacto vegetarian and vegan diets. Flexitarians eat very little meat but do not exclude it altogether. Pescetarians eat no red meat or poultry but do eat some fish. Lacto-ovo vegetarians exclude meat and fish but do eat eggs and dairy products. Lacto vegetarians do not eat eggs but will eat dairy. Finally, vegans exclude all animal products, including meat, fish, dairy, eggs and honey.
Nutrition
Just as with any other healthy diet plan, plant-based diets should take care to limit the amounts of saturated fat, trans fat, cholesterol and added sugar that they contain. Vegetarians also have several specific nutritional needs to address to ensure that their menus are as healthy as possible. The Vegetarian Resource Group encourages vegetarians to take special efforts to include enough iron, omega-3 fatty acids, vitamin B-12, calcium and protein in their daily meals.
Considerations
Vegetarians may find it easier to maintain healthy diets if they take time to plan their meals and commit to establishing and sticking with healthier habits. Find meal inspirations in vegetarian cookbooks, substitute plant-based ingredients for meat in casseroles and stews, write detailed grocery lists, shop for the freshest produce at farmers' markets and work toward better overall health by adding regular exercise and other positive habits to your routine.
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