The vegetarian diet

A healthy diet for vegetarians who consume dairy products and eggs is the same as for anyone else, excluding meat and fish. Here are the defining  tips of vegetarian diet:

Healthy eating as a vegetarian

You do not need to attain balance diet at every meal, but you should strive for it over the course of a day or even a week. Choose low-fat, low-sodium, and low-sugar options whenever possible.

Eat a variety of fruit and vegetables every day

Aim to consume at least five 80-gram portions of fresh, frozen, canned, dehydrated, or juiced fruits and vegetables every day. Fruits and vegetables provide fiber, which can aid digestion and prevent constipation, in addition to vitamins and minerals.

Base meals on starchy carbohydrates

Just over a third of your diet should consist of starchy foods, such as potatoes, bread, cereals, rice, and pasta. Whenever possible, choose whole grain options.

As part of a healthy, well-balanced diet, you should consume daily starchy foods.

Starchy foods are the primary source of a variety of nutrients and an excellent source of energy. They also contain fiber, calcium, iron, and Vitamins B, in addition to carbohydrates.

Dairy or dairy alternatives are needed for calcium

Milk and dairy products like cheese and yogurt are rich in protein, calcium, and vitamins A and B12.

This dietary group consists of milk and dairy alternatives such as calcium-fortified soy, rice, and oat beverages. In addition to verdant, leafy vegetables, calcium-set tofu and bread are additional sources of calcium.

To make healthier choices, choose milk and dairy products with less cholesterol. Also choose options with less sugar.

Eat beans, pulses, eggs and other sources of protein

Pulses include lentils, legumes, and peas. They are a low-fat source of protein, fiber, vitamins, and minerals, as well as a vegetable serving. Nuts and seeds contain protein and other essential nutrients.

Pulses are especially essential for individuals who do not consume meat, fish, or dairy products.

Eggs and meat alternatives such as tofu, mycoprotein (such as Quorn), hydrolyzed vegetable protein, and tempeh are additional non-dairy sources of protein.

You must consume a variety of protein sources to obtain the correct ratio of amino acids, which are used to construct and repair cells in the body.

Choose unsaturated oils and spreads

Vegetable, rapeseed, olive, and sunflower oils are healthier than butter, tallow, and ghee. However, all fats are rich in calories and should be consumed sparingly.

Limit foods high in fat, salt and sugar 

Cream, chocolate, potato chips, cookies, confectionary, ice cream, cakes, and desserts should be consumed less frequently and in smaller quantities.

This group of foods primarily provides energy in the form of lipids and carbohydrates, with only trace amounts of other nutrients.

Getting nutrients from a vegetarian diet

It is essential to diversify your diet. Some nutrients are found in lesser quantities or are less readily absorbed by the body in vegetarian sources than in meat or fish.

Most herbivores consume adequate amounts of protein and calcium (found in dairy products).

But if you don't plan your diet adequately, you could lose out on essential nutrients. Vegetarians must ensure they consume sufficient iron and vitamin B12, for instance.

A vegetarian diet during pregnancy

Vegetarians must consume sufficient vitamins and minerals during pregnancy and lactation in order for their infant to develop normally.

Learn more about vegetarian or vegan pregnancies.

If you are raising your infant or child on a vegetarian diet, you must ensure that they consume a broad variety of foods to provide the necessary energy and vitamins for growth. 

Vegetarian sources of iron

Vegetarians are more likely to have lower iron stores than people who eat meat.

Good sources of iron for vegetarians include:

• pulses, such as kidney beans, chickpeas and lentils
• dried fruit, such as apricots
• dark green vegetables, such as watercress, broccoli and spring greens
• wholemeal bread and flour
• fortified cereals (with added iron)
• nuts

Vegetarian sources of vitamin B12

Vitamin B12 is essential for growth, maintenance, and general health. It occurs naturally only in animal products.

If you consume eggs and dairy products regularly, you presumably get enough. But if you consume a limited amount of food or avoid all animal products, it is essential to consume a reliable source of vitamin B12.

Good sources of vitamin B12 include:

• milk
• cheese
• eggs
• fortified yeast extracts, such as Marmite
• fortified breakfast cereals
• fortified soya products

Read more about B vitamins.

Also read: Balanced Diet - Definition, Importance, Benefits & Diet Chart

Vegetarian sources of omega-3 fatty acids

As part of a healthy diet, omega-3 fatty acids, particularly those found in oily salmon, can help maintain a healthy heart and reduce the risk of heart disease.

Sources of omega-3 fatty acids suitable for vegetarians include:

• flaxseed (linseed) oil
• rapeseed oil
• walnuts
• egg enriched with omega-3

There is evidence that vegetarian sources of omega-3 fatty acids may not have the same benefits for reducing the risk of cardiovascular disease as oily fish.

But vegetarians can still take care of their hearts by eating at least five servings of a variety of fruits and vegetables daily, consuming less saturated fat, and limiting their sodium intake.