Nutritionist Katherine Zeratsky of the Mayo Clinic says that research shows vegetarians tend to eat fewer calories and less fat than nonvegetarians, which makes the diet potentially beneficial to those who eat too many calories.
Types
Vegetarian diets usually include fruits, vegetables, grains, beans, legumes, nuts, dairy and eggs, though some vegetarians omit dairy or eggs from their diets. Vegan diets omit both dairy and eggs.
Recommendations
The United States Department of Agriculture's dietary guidelines do not differentiate between caloric needs of vegetarians and nonvegetarians. To get your estimated ideal daily calories, the University of Maryland Medical Center recommends multiplying your weight by a number based on your activity level: 12 for moderately active and 10 for relatively inactive women; 15 for moderately active and 13 for relatively inactive men. Your requirements may be different, so consult a medical or nutritional professional if you have questions about your calorie intake.
Considerations
Choose a healthy mix of high-calorie and low-calorie vegetarian foods. The American Heart Association cautions that vegetarians can easily consume more calories and fat than nonvegetarians, while the American Council on Exercise says that physically active vegetarians should ensure that high-fiber foods aren't displacing high-calorie foods needed for a safe minimum caloric intake.
References
- Mayo Clinic: If I Switch to a Vegetarian Diet, Will I Lose Weight?
- USDA: Dietary Guidelines for Americans 2005 -- Chapter 2: Adequate Nutrients Within Calorie Needs
- University of Maryland Medical Center: How Many Calories and Fat Grams Do You Need?
- American Heart Association: Vegetarian Diets
- American Council on Exercise: Vegetarianism and Athletes
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