A vegetarian diet might seem like an extreme choice if you're more familiar with T-bones than tofu. But vegetarian diets have been common throughout most of history and in most of the world, according to the American Dietetic Association. Even though meat has become more affordable in developed nations like the United States, you've probably noticed more vegetarian offerings in stores and restaurants. The ADA maintains that with the right meal planning, vegetarian diets can be healthful for everyone, including children and pregnant women.
Vegetarian Diets
People embrace vegetarian diets for different reasons --- and to different degrees. If you decide to go vegetarian, you'll focus on plant sources for food: fruits, vegetables, legumes such as beans and peas, grains, seeds and nuts. But not all vegetarians avoid all animal-based foods. Vegans are the most strict, excluding all meat and animal products. Lacto-vegetarians consume plant foods and also dairy products. And if you're a lacto-ovo vegetarian, you can eat dairy products as well as eggs.
Getting Adequate Nutrition
A vegetarian diet might raise concerns about getting all the nutrients you need, especially for kids who need plenty of calcium for growing bones. The key is to eat a wide enough variety of foods to meet your needs, reports the Mayo Clinic. Calcium indeed is a prime concern, but it can be found in dark green vegetables such as kale and broccoli, and fortified foods including juices, cereals and soy foods.You also might want to seek a dietitian's assistance to plan meals including enough protein, iron, zinc, vitamin B-12, iodine and omega-3 fatty acids.
Losing Weight
The average vegetarian tends to have a lower body mass index than the average meat eater, according to the Mayo Clinic, although not all vegetarians are slim. Avoid desserts and limit desserts and snacks that are high in calories and low in nutrients. Be sure to get enough protein, which helps you feel full and fend off the urge to snack. Choose low-fat proteins, such as reduced-fat peanut butter and condiments. Finally, try cooking methods that don't use too much oil such as steaming or roasting instead of frying.
Tips
The Vegetarian Food Guide Pyramid recommends that vegetarians eat two servings of fats per day, two of fruits, four of vegetables, five of legumes, nuts and other protein-rich foods, and six of grains. You can tweak many foods that typically contain meat or poultry and make them vegetarian, such as pizza, lasagna, stir fry dishes, kabobs and burritos. You'll also find vegetarian products that look and taste similar to their meaty counterparts, such as soy sausage and veggie burgers. Restaurants may modify entrees by omitting meat or adding vegetables, and Asian and Indian restaurants often offer a variety of vegetarian options.
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