A healthy diet is relatively low in fat and cholesterol, rich in fruits and vegetables, and includes monounsaturated and polyunsaturated fats. You can opt for a vegetarian or a meat based diet within these guidelines; however, growing evidence suggests that vegetarian diets may lower your risk of obesity, diabetes, coronary heart disease, and some forms of cancer, according to the American Heart Association.
Types
Whether or not you opt to eat meat, you can choose healthy or unhealthy foods. Regardless of animal products, a diet low in saturated fat, high in fibers, and rich in fruits and vegetables is the healthiest choice, according to the American Heart Association. Most people opt for an omnivorous diet, including both plant and animal products. Pescetarians avoid red meat and poultry, but do eat fish. A lacto-ovo vegetarian consumes eggs and milk, but no meat, poultry or seafood. Vegans eat no animal products at all.
Function
Whole grains, fruits and vegetables are central to both a healthy vegetarian and meat eating diet. These foods provide a range of vitamins, minerals and nutrients. Vegetarians get protein from legumes, nuts, seeds and whole grains, as well as dairy products and eggs. Most meat eaters get the majority of their protein from beef, pork, chicken and seafood, rather than plant sources.
Considerations
Vegetarian diets, typically lower in total and saturated fat and cholesterol, and higher in fiber than meat-based diets, can lack appropriate amounts of iron, zinc, vitamin D and vitamin B12, as well as omega-3 fatty acids, according to the Mayo Clinic. Vegetarians typically consume adequate protein, but may have more difficulty consuming appropriate amounts of these nutrients.
Features
Animal foods are the sole natural source of vitamin B12 and a primary source of iron in most people's diets. Including lean meat in your diet may make it easier to consume adequate amounts of these nutrients, while dairy products provide valuable vitamin D. Choose lean protein or opt for heart healthy fatty fish, suggests the American Heart Association. Be certain that you are eating a high fiber diet and the recommended 4.5 cups of fruits and vegetables each day.
Misconceptions
Both vegetarian and omnivorous diets can be healthy and delicious. Vegetarians should watch their consumption of fat, sugar and total calorie intake, recommends the American Heart Association, as a meatless diet is not necessarily a healthy one. If you include meat in your diet, be conscientious of saturated fat and cholesterol intake. Portion control, good food choices and variation is an essential part of every diet.
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