Whether for cultural, ethical or health reasons, vegetarian diets have long been practiced throughout the world. With the right food choices, vegetarian diets can be high in fiber and rich in nutrients. There are varying degrees of vegetarianism. Vegan diets are the strictest and only include plant foods. Lacto-vegetarian diets also include dairy products. Ovo-vegetarians and lacto-ovo-vegetarians include eggs in their diets. A semi-vegetarian may eat fish and poultry but avoid red meat. Vegetarian diets may offer certain health benefits that cannot be obtained through other diets, but making healthy meal and snack choices is key to a successful vegetarian lifestyle.
Meeting Protein Needs
Because a major source of protein comes from animal products, some vegetarians worry they will not meet their protein needs. Protein from plant sources is often not considered complete if it does not contain all the essential amino acids in the amounts required. Eating a variety of different plant proteins or in combination with each other can help you obtain all the amino acids needed in the diet each day. Whole grains, beans, soy products, nuts and seeds are all healthy plant proteins.
Avoiding Vitamin and Mineral Deficiencies
Obtaining adequate vitamins and minerals that are readily found in animal products is another concern with vegetarian diets. Vitamin B12, iron and zinc can be obtained through certain fortified plant products such as some cereals and soy products. Vegans may also need to obtain alternative sources of calcium and vitamin D, such as fortified orange juice, dark leafy green vegetables and adequate exposure to sunlight. Supplements may be needed if a vegetarian cannot get enough of all these vitamins and minerals from food.
Fat Overload
Not all vegetarian diets are low in fat and calories. For example, french fries, potato chips and candy may be free from animal products but are not necessarily the healthiest choices. By choosing healthy cooking preparations and foods, a vegetarian diet can be significantly lower in saturated fat and cholesterol than diets associated with the consumption of animal products.
Finding the Right Balance
Choosing a wide variety of plant carbohydrates, proteins and fats can allow a vegetarian diet to be well-balanced and nutritionally complete. For those people just starting a vegetarian diet, try substituting tofu or beans in place of meat in recipes. Most grocery stores also carry a wide selection of vegetarian alternatives to animal products. When wise food choices are made, a vegetarian diet can be one of the healthiest nutrition plans to try. A registered dietitian can help make sure you meet all your nutrition requirements while following a vegetarian diet.
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