A balanced meal plan for vegetarians does not differ much from a balanced plan for those who eat meat. Fruits, vegetables and complex carbohydrates feature prominently in both diets. Protein sources comprise the main difference -- while nonvegetarians get the majority of their protein from meat, vegetarians must rely on other sources, such as nuts, beans and soy products. Variety is the key to a healthy vegetarian meal plan.
Types of Vegetarians
Each type of vegetarian has different food restrictions to take into account when creating a balanced meal plan. While all true vegetarians give up meat itself, some allow other animal products or byproducts into their diets. A lacto-ovo vegetarian eats egg and dairy products; an ovo-vegetarian eats eggs, but no dairy; a lacto-vegetarian eats dairy, but no eggs; and a vegan avoids all animal products and byproducts, eating food only from plant sources.
Benefits
The American Dietetic Association, or ADA, posits that properly planned vegetarian diets can be nutritionally adequate, and may help prevent certain diseases. Vegetarians tend to have lower cholesterol levels, lower rates of high blood pressure and lower overall risk of cancer than nonvegetarians. Vegetarians also have a lower incidence of diabetes than their nonvegetarian counterparts. The ADA suggests that the higher consumption of vegetables, fruits, whole grains and nuts in a vegetarian diet may contribute to its overall health benefits.
Getting Enough Nutrients
Although it is possible to get all the required nutrients through a balanced vegetarian meal plan, some nutrients are more predominant in animal sources and need more careful planning in a meatless diet. For example, vitamin B-12 occurs naturally only in animal sources. While lacto-ovo vegetarians can get enough of the vitamin through milk or cheese, vegans should look for fortified cereals, and may need to take a supplement. Beans, tofu, dried fruit and cooked greens can provide adequate amounts of iron when paired with a vitamin C source to aid absorption, explains the ADA, and soy products contains plenty of protein.
Features
With a little creativity in the kitchen, vegetarian diets can be just as varied as meat-based diets. For breakfast, oatmeal made with milk, or soymilk for vegans, paired with nuts or fruit makes a healthy start to the day. For lunch, enjoy a veggie burger with cheese, or soy cheese for vegans, with a mixed-greens side salad. Whole-grain pasta with chunky vegetable sauce, or tofu and brown rice, make a healthy and relatively quick dinner. Snack on smoothies, nuts or pita dipped in hummus to round out a healthy meal plan.
Considerations
The key to a balanced meal plan is eating a variety of foods throughout the day to meet your nutritional needs. The options are only as limited as your imagination and palate. Tailor your plan to fit your individual needs. For example, if you are not hungry first thing in the morning, drink a smoothie and add more nutrients to lunch or dinner. If three large meals a day is impractical or undesirable, eat six smaller meals two to three hours apart.
Member Comments