Vegetarians can be just as healthy as those who eat meat, if they make nutrient-rich food choices that meet energy requirements. As a vegetarian, you need to make sure you get adequate protein, calcium, iron, zinc, vitamin B-12 and vitamin D, which can be lacking if you don't eat meat. Get these nutrients from healthy food sources to prevent nutrient deficiencies and to stay healthy.
Calcium
Getting enough calcium is not a problem for vegetarians who consume dairy products, which are the richest sources of calcium. If you don't eat dairy products, you'll need to either take supplements or choose foods that have been fortified with calcium, such as soy milk, orange juice, breads, cereals, vegetarian baked beans, almond butter, figs, tahini or tofu. Check food labels carefully, as some brands are not calcium-fortified. Nuts and green leafy vegetables are also good calcium sources, especially those that are lower in oxalate content, such as kale, broccoli, mustard and turnip greens.
Protein
Choose a variety of foods that meet energy needs and protein requirements will most likely be met, too. Be sure to eat complementary protein foods each day, for example, legumes and rice or grains. Grains are a poor source of the amino acid lysine, while legumes are a rich source. Your body needs adequate protein to remain healthy.
Vitamin B-12
Most vegetarians should take supplemental vitamin B-12 because this vitamin is found solely in animal products. Dairy and eggs do provide some B-12, so you may not need a supplement if you're an ovo-lacto vegetarian or lacto vegetarian. Check soy milk and cereal labels as these foods may be fortified with vitamin B-12, too.
Zinc
Consume zinc-rich foods daily, such as whole grains, cereals, legumes and nuts. Substances in these foods known as phytates can form complexes with zinc and limit its absorption. To help increase zinc intake, choose leavened bread, as the process of rising reduces this negative influence on zinc absorption.
Iron
Eat whole grains and fortified cereals, legumes, dark green vegetables, dried fruits, nuts and seeds regularly to ensure adequate iron intake. Because meat is rich in iron, you'll need to make sure you compensate for this in a vegetarian diet. Combine any of these foods with vitamin C-rich foods, such as oranges, potatoes or tomatoes, at the same meal to enhance iron absorption. Use iron cookware to further increase iron intake.
Vitamin D
Your body manufactures vitamin D in the presence of adequate sunlight, so plan on at least 15 or 20 minutes outside daily. During winter, when sunlight is not as intense, make sure to consume vitamin D-fortified rice, soy or almond milk.
Additional Suggestions
To further ensure you're getting enough nutrition on a vegetarian diet, choose a variety of grains, legumes, soy products, fruits and vegetables. Try for at least two to three meat substitutes each day, such as tofu or legumes. Include five to nine servings of fruits and vegetables daily. Choose at least three to six whole-grain foods and two dairy product servings. Limit saturated fat and trans fat intake to ensure proper balance of essential fatty acids. Make monounsaturated fats your primary dietary fat.
References
- Vegetarian-Nutrition.info; Health Benefits of Vegetarian Diets; Winston Craig MPH, Ph.D., RD
- "Journal of the American Dietetic Association"; Position of the American Dietetic Association: Vegetarian Diets; W.J. Craig, et al.; July 2009
- UGA College of Family and Consumer Sciences; Vegetarianism; Holly Alley MS RD LD
- Physicians Committee for Responsible Medicine: Vegetarian Foods: Powerful for Health
- "Diabetes Health"; Embracing a New Diet: Vegetarianism; Rachel Garlinghouse; Feb. 20, 2010
- "The International Journal of Behavioral Nutrition & Physical Activity"; Diets and Selected Lifestyle Practices; J. L. Bedford, et al; Apr. 13, 2005
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