Healthy Eating For Vegetarians

A vegetarian diet emphasizes plant-derived foods and contains little or no animal-derived foods. According to the "Vegetarian Times," 7.3 million Americans consider themselves vegetarian, while an additional 22.8 million consume a vegetarian-inclined diet. Whether you're new to vegetarianism or making a transition from a non-vegetarian diet, learning ways to maximize your nutritional wellness is important. For best results, seek specified guidance from your doctor or dietitian.

Function

A healthy vegetarian diet may serve multiple purposes. People are drawn to vegetarianism for various reasons, according to MayoClinic.com, including religious, ethical, cultural and/or health reasons, such as improved cardiovascular health. Regardless of your personal motivating factors, meeting your daily nutritional and energy needs is important. You may consume 100 percent plant-derived foods -- a vegan diet -- or primarily plant-derived foods -- a "flexitarian" diet. Some vegetarian diets allow milk, yogurt and other dairy products -- a lacto-vegetarian diet -- while others do not.

Benefits

Though vegetarian diets vary in specific guidelines and content, they tend to contain few animal-derived foods. Because of this, vegetarian diets typically contain less total fat, cholesterol and saturated fat than non-vegetarian diets, according to the American Heart Association, and they are linked with a lower risk for obesity, high blood pressure, heart disease, diabetes and certain types of cancer. Since plant-derived foods require less energy to produce than animal-derived foods, your diet also benefits the environment. If you prepare your own foods, a vegetarian diet may also provide financial benefits, since meat typically costs more than bulk-form rice, legumes and cereal grains.

Optimum Foods

To best meet your nutritional needs, aim for a balanced diet that includes healthy choices from all vital food groups, including complex carbohydrates, lean protein sources and healthy fats. If you do not consume dairy products, emphasize plant-derived calcium-rich foods, such as fortified soy milk, leafy greens, beans, broccoli, tofu, almonds and almond butter, in your diet. Iron in plants is less easily absorbed than meat-derived iron. To maximize absorption, the American Dietetic Association suggests that vegetarians pair foods rich in vitamin C, such as bell peppers and citrus fruits, with vegetarian iron sources, such as legumes, instant oatmeal and skin-on potatoes. For protein, consume whole grains, beans, lentils, nuts and nut butters. Healthy fat sources include nuts, seeds, avocados and plant-based oils, such as canola and olive oil. Since vitamin B-12 is present in few plant-based foods, incorporate foods fortified with the nutrient if you eat a strict vegan diet. Eggs, dairy products and fortified cereals are valuable sources of vitamin B-12.

Basic Guidelines

Sweets, salty snack foods and white bread may suit a vegetarian diet. Since they contain fewer nutrients and fiber than natural whole foods, such as fruits, vegetables and unrefined grains, consume processed foods less often. To maximize your nutritional wellness, the U.S. Department of Agriculture suggests building your meals around vegetarian protein sources, such as beans or lentils, snacking on nuts, and requesting vegetables in place of meat when dining out rather than simply ordering pasta or rice alone. Learn to prepare your own tasty, vegetarian dishes and scope out restaurants with full or partial vegetarian menus for added enjoyment.