A balanced vegetarian diet is healthy and nutritionally adequate for almost all people, according to the American Dietetic Association. Adopting a vegetarian lifestyle may result in lower cholesterol levels, lower blood pressure and decreased risk of type 2 diabetes. To have positive health effects, meals without meat and other animal products must be appropriately planned to ensure you get sufficient amounts of protein, vitamins and minerals.
Significance
Although vegetarians tend to have lower body mass index levels than meat eaters, adopting a vegetarian lifestyle does not guarantee health and weight loss. Unbalanced vegetarian meals that emphasize refined flour pastas or baked goods and include lots of processed snacks and sweets will still be high in calorie and short on nutrition. Striving for balanced nutrition and variety while eating a vegetarian plan is essential to reaping the benefits of the lifestyle.
Types of Vegetarian
Lacto-ovo-vegetarians eat dairy and eggs but no other animal products. Lacto-vegetarians eat dairy but no eggs or other animal products. Vegans consume no animal products whatsoever. Composing balanced meals for ovo-lacto and lacto vegetarians is easier than for vegans. Some people follow a flexitarian diet plan that involves eating vegetarian meals often, with occasional consumption of meat or fish. They also need to balance their vegetarian meals because of their intermittent consumption of animal products.
Features
A balanced vegetarian meal includes an array of colorful fruits or vegetables and also includes whole grains and a source of protein. For non-vegans, eggs and dairy offer protein. Foods such as beans, lentils, nuts, soy, quinoa and hemp are plant sources of protein. Heart-healthy unsaturated fats should also be part of a balanced vegetarian meal because they are crucial to hormone production and vitamin absorption. Nuts, seeds, avocados and plant oils such as olive, safflower and walnut are sources of both poly- and monounsaturated fats.
Nutrition Considerations
Vegetarian diets are sometimes deficient in iron, omega-3 fatty acids, vitamin B12, vitamin D and zinc, according to MayoClinic.com. A balanced meal does not have to include 100 percent of the recommended dietary allowance for all of these nutrients but should be part of a daily plan that does. Legumes, enriched cereals, whole grains and leafy greens help you obtain iron. Flax and walnuts offer omega-3 fatty acids. Vitamin B12 is available in nutritional yeast, enriched cereals and fortified soy milk. Vitamin D is available through sunlight and is usually added to fortified cow and soy milk, cereals and some spreads. Zinc-rich foods include enriched cereals, soy foods, legumes, nuts and wheat germ.
Sample Meals
A balanced vegetarian breakfast might consist of quinoa cooked with low-fat cow or soy milk, toasted nuts and dried fruit. Other breakfast options include whole-wheat toast, made without milk or eggs, with nut butter and banana or a fresh fruit smoothie made with flax seed, almond milk, frozen bananas and strawberries. Compose a salad of cooked brown rice, edamame, chopped red pepper and a sesame-lime vinaigrette for a balanced lunch. Round it out with plain yogurt with berries, or choose coconut milk yogurt if you are vegan. Look to Indian, Asian and Latin cuisines for balanced dinner inspirations. Chickpea curry made with coconut milk and spinach, stir-fried vegetables and tofu and stewed black beans with rice are all balanced meals for a vegetarian.
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