Whether you practice vegetarianism for ethical, religious or health reasons, you are not alone. Vegetarian diets are common throughout the world and have gained popularity in the United States in the last half century, according to Colorado State University Extension. The key to the perfect vegetarian diet is proper planning. With an understanding of the body's nutritional needs, you can plan a vegetarian diet that ensures sufficient calories and nutrients for maximum health.
General Recommendations
Nutritional recommendations from the U.S. Department of Agriculture are the same for everyone, whether you consume animal products or not. The perfect vegetarian diet simply relies on plant-based products instead of meat as a source of protein and other nutrients. Refer to the food pyramid for daily serving recommendations when planning your diet.
Protein Requirements
Vegans -- those who exclude all food from animal sources -- face the greatest challenge in incorporating adequate amounts of protein in their diet. According to the Mayo Clinic website, you should get five servings per day of non-meat protein such as soy products, beans, lentils, nuts and whole grains. Lacto-ovo vegetarians can include eggs and dairy products as protein sources.
Grains
Grains are the foundation of a healthy vegetarian diet, and you should get six servings a day, according to the Mayo Clinic site. Read product labels to ensure that whole grains are the main ingredient. According to Colorado State Extension, examples of a serving of grains include a slice of bread, one-half cup of cooked cereal, rice or pasta, half a bagel or a 6-inch tortilla.
Mineral Needs
According to the Mayo Clinic site, you should get four servings per day of vegetables and two of fruits. Including a variety of colors ensures that you receive a wider range of nutrients from plant sources. If you don't eat or drink milk products, you should eat more dark leafy greens such as kale and spinach as alternative sources of calcium. These vegetables are also high in iron, another mineral that is often deficient in meatless diets. Eating foods that are rich in vitamin C along with the leafy greens will increase the body's absorption of iron.
Vitamin Requirements
Vegetarian diets often lack vitamin B12 and vitamin D, which both come primarily from animal sources. Lacto-vegetarians can obtain enough of both elements by consuming three servings of milk products per day. Vegans should incorporate fortified cereal or soy milk into their diets or take a vitamin supplement to prevent a B12 deficiency. Your body produces vitamin D with sufficient exposure to sunlight; vegans with limited exposure might require a supplement.
Special Considerations
Although a vegetarian diet can be healthful for people at all stages of life, consult a dietitian or health care provider before changing your diet regimen. Nutritional deficiencies over time can cause serious and irreversible conditions. Get professional advice to ensure that your diet meets your basic physiological needs.
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