The American Dietetic Association states that a vegetarian diet is one of the healthiest diets available. It recommends a vegetarian diet to people in all stages of life, from infancy to elderly, pregnant mothers to athletes, and includes those who are interested in reducing their risk of cancer, heart disease and hypertension. However, if unbalanced, as with most diets, it can offer less nourishment.
Breakfast
The Vegetarian Resource Group states that a breakfast including an organic vitamin-fortified cereal and milk is a perfect meal to obtain your vitamin B-12, which generally comes from meat, seafood and dairy sources. One of the healthiest forms of dairy is yogurt, which contains probiotics such as acidophilus that aid in digestion. Vegans are vegetarians who do not eat eggs or dairy. For vegetarians who are avoiding dairy for health reasons, vitamin B-12 fortified foods include many brands of breakfast cereals, soymilk or other non-dairy milk, certain brands of nutritional yeast and supplements. Check the nutritional label to confirm whether a product is fortified with this important vitamin. MayoClinic.com explains that obtaining enough vitamin B-12 can prevent an anemic response to a vitamin B-12 deficiency, called pernicious anemia.
Lunch
With new organic vegetarian products available, a healthy vegetarian lunch can easily resemble that of a typical meat-eater's lunch. There are deli meats, vegetable and legume-based burgers, hot dogs, sausages, chicken nuggets and chicken patties. Make sure that vegetarian meat substitutes are certified organic, because they do not contain non-genetically modified ingredients, and artificial colors and flavors, as reported by Culinate.com. Use sprouted, whole grain bread and plenty of vegetables such as sprouts, dark green lettuces, tomatoes, avocado and onions inside sandwiches or as a side salad.
Dinner
A healthy vegetarian meal is one that provides a quality source of iron and zinc. Vegetarians can consume a healthy amount iron and zinc by eating vegetables, nuts, seeds, legumes and whole grains. Spinach, broccoli, raisins, hempseed, blackstrap molasses, durum wheat and cashews are excellent sources of iron and zinc. Cook a hearty dinner with whole-wheat durum pasta or quinoa for protein, fresh garlic and tomato sauce with lightly cooked spinach, broccoli and any other colorful vegetable. Eat a small portion of pasta and a large portion of fresh salad topped with an olive oil dressing, lemon juice, seasonings and hempseed.
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