Many people believe that a vegetarian diet is based on abstinence from meat. This is true to a certain extent. Vegans, for example, exclude meat, fish, poultry and any derivative of these from their diet. Lacto-vegetarians exclude meat but allow dairy products, and lacto-ovo vegetarians exclude meat, but allow dairy and eggs. According to MayoClinic.com, a "flexitarian" diet consists of eating meats, poultry, fish, dairy and eggs, but only in limited amounts. Regardless of your preference, choose from multiple foods and beverages to fulfill your dietary needs.
Beans
Beans fit into all forms of vegetarian diets. They contain high amounts of folate, iron, protein and soluble fiber. Soluble fiber forms a gel in the stomach when it is consumed. Not only does this help fill you up, but it also has a positive impact on your health. According to MedlinePlus, soluble fiber has been proven to reduce cholesterol levels
Water
Water is a safe bet with all types of vegetarian diets. From a health standpoint, water is calorie-free, which helps with weight maintenance. It also helps flush toxins from the system and hydrates the body, which is especially important during exercise. When you consume water before meals, it helps fill you up.
Whole Grains
Whole grains, like beans, are high in dietary fiber. They also contain high amounts of B vitamins and have a modest amount of protein. Unfortunately, whole grains are not complete proteins, which means they lack all the essential amino acids. Amino acids are the building blocks of protein, which the body needs for cell regeneration and hormone production. To create complete proteins, combine grains with beans, which do have all the essential amino acids represented. Beans and rice or whole grain bread with pea soup are two effective combinations.
Fruits and Vegetables
Fruits and, of course, vegetables fit well into any vegetarian or vegan diet. They are packed with vitamins and minerals, have a high water and fiber content, and, with the exception of avocados, are low in fat. Citrus fruits like oranges, grapefruits and lemons have high amounts of vitamin C, which is an antioxidant. All forms of fruits and vegetables are acceptable in a vegetarian diet, regardless of whether they are fresh, frozen, dried or canned.
Juices
Bottled juices made from fruit or vegetables have a place in vegan and vegetarian diets. Juice lacks the fiber of fresh fruits and vegetables, but retains all the vitamins and minerals. Juicing -- adding whole produce to a high-powered juicer and blending them together -- allows vegetarians and vegans to combine fruits and vegetables themselves.
Nuts and Seeds
Nuts and seeds have similar nutrient profiles. They are both high in unsaturated fat, protein and fiber, and they contain a low amount of carbohydrates. Unsaturated fat is the healthy type and it is made up of mono and polyunsaturated fat. According to the American Heart Association, monounsaturated fats help reduce the risk for stroke and heart disease.
Dairy Products
Diary products are acceptable if you are lacto, lacto-ovo or flexitarian. If you are vegan, choose from many alternative dairy products on the market, such as cheese, yogurt, cream cheese, milk and a spread similar to margarine. These are made of non-meat alternatives like almonds, soy, coconut and rice.
References
- MayoClinic.com; Vegetarian Diet; How to Get the Best Nutrition; Mayo Clinic staff; June 2010
- MedlinePlus; Fiber
- The Diet Channel; Top 4 Benefits of Drinking Water; Michele Silence, M.A.; October 2006
- FitSugar; What's a Complete Protein? Inquiring Vegetarians Want to Know
- American Heart Association; Monounsaturated Fats
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