The meals of a vegetarian consist primarily of food from plant sources. However, there are different types of vegetarians and meal plans vary, depending on the type of vegetarian you are. Following a strict vegetarian diet can be healthful, but some diet plans do not provide enough adequate nutrition. The more restrictive your diet, the more difficult it is to obtain required nutrients.
Types of Vegetarian Diets
Vegan or pure vegetarian diets consist of only plant foods. No animal products are consumed at all. Lacto-vegetarians consume plant foods as well, but also consume milk and milk products. Lacto-ovo vegetarian meal plans consist of plant foods, milk and milk products, as well as eggs. Many people are semi-vegetarians. These diets primarily consist of plant foods, milk products as well as eggs; however, semi-vegetarian meal plans are not as strict as other vegetarian meal plans and may include fish and poultry.
Benefits of Vegetarian Diets
Consuming a diet derived primarily from plant-based foods can have a lot of health benefits. Vegetarians usually get plenty of fruits, vegetables, grains and legumes. Eating these plant foods can increase fiber in your diet, which can decrease your risk of heart disease. Most vegetarian diets are lower in fat as well as cholesterol. Vegetarian diets have also been linked to lower risk of many other chronic diseases such as colorectal cancer, diabetes, diverticular disease and obesity, according to the American Dietetic Society.
Meal Planning
Plant-based foods are high in fiber and low in fat and calories. Vegetarian meals usually provide fewer calories than meat-based meals and as such, vegetarians may need to consume more whole grain breads and cereals to obtain the required calories. Eating more nuts, legumes or seeds can also increase calories. Protein is also essential in vegetarian meals. Most plant foods do not contain all the essential amino acids, and as such, are not complete proteins. Soybeans and quinoa are the only common plant foods that contain complete protein. Soy protein can be a great alternative to meat or animal products. Legumes and whole grains also provide some protein. Milk provides a large portion of calcium requirement for most people. As vegetarians do not always consume milk products, you can also obtain calcium from fortified orange juice or even tofu. Other sources of calcium are almonds, soy cheese and broccoli. Iron and zinc are found in meat sources, which can make it difficult for vegetarians to get a daily diet plan. Legumes, tofu, nuts or seeds can provide these nutrients of vegetarians. Many vegans who do not consume any animal products may need to eat more foods with vitamin B-12. Vitamin B12 can come from plant sources such as fortified cereal or soy milk. Some sea vegetables such as seaweed contain vitamin B12, but not large amounts and cannot be considered good sources.
Diet Tips of Vegetarians
Include whole grains, fruits, vegetables as well as legumes and nuts. Limit refined or processed foods. Avoid eating foods that are high in fat and sugar. Include three meals with 1 to 2 snacks daily in your meal plan. For breakfast, choose items such as granola, peanut butter, yogurt, fruit, vegetable omelets or a whole grain bagel. Consider having a salad mixed with apples and nuts for a healthy lunch. Dinners might include whole grain pasta with a tomato based sauce or Chinese stir fry with mixed vegetables over rice. Choose a bean dip with tortilla chips for a snack, or dip fresh vegetables in ranch dressing.
References
- MayoClinic.com; Vegetarian Diet: How to get the Best Nutrition; June 10, 2010
- American Dietetic Association: Vegetarian Diets Abstract, July 2009
- Vegetarian Resource Group: Simply Protein in the Vegan Diet, Reed Mangals
- Office of Dietary Supplements: Vitamin B12
- National Soybean Research Laboratory: Soybean Nutrition
- NPR; Quinoa: A Sacred, Super Crop; Nicole Spiridakis; Oct. 31, 2007
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