Balanced Vegetarian Diet

Simple Strategies for Successful Vegetarian Eating

A vegetarian diet can consist of chips, soda, and candy and technically still be "vegetarian", containing no meat products. A true balanced vegetarian diet, however, balances high quality protein, lots of fruits and vegetables, whole grains, and more and is one of the healthiest diets around. A good vegetarian diet is low in fat, high in fiber and can help reduce the incidence of heart disease, cancer, diabetes, obesity, and other serious illnesses.

Protein: Most people who consider a vegetarian eating plan worry most about getting enough protein, which is easier to consume than you may think. As a general rule, if you're active you need about half your body weight in grams of protein each day (so if you weigh 120 pounds, aim for 60 grams of protein, less if you don't exercise regularly). Great vegetarian sources of protein include tofu, nuts, eggs, lentils, brown rice, and cheese.

Iron: Next, make sure you include sources of iron in your diet; these include spinach and other leafy green vegetables, chickpeas, tofu, and other soy products. And remember, coffee and tea can reduce the absorption of iron, so try to drink them several hours before you consume iron-rich foods. Vitamin C, on the other hand, boosts the absorption of iron.

Vitamin B12: If you're a vegan who consumes no dairy as well as no meat, vitamin B12 is essential. Good sources of this vitamin include miso and foods such as fortified breakfast cereals and soy milk. A multi-vitamin with B12 is also recommended. Vitamin D from breakfast cereals and sunlight is also important for vegans.

Omega-3 Fatty Acids: If you don't eat fish or eggs, you should find another source of omega-3 fatty acids - some good options include pumpkin seeds, walnuts, and soybean or canola oil.

Calcium: Calcium is also critical to strong bones and teeth for vegans and vegetarians. Other than milk, you can also try leafy green vegetables such as spinach and kale, orange juice that's fortified with calcium, almonds, and yogurt.

Vegetarian Eating Plan: All in all, your healthy balanced vegetarian diet should include the following each day:

Try to avoid processed foods and eat whole, natural foods as often as possible - then enjoy all the delicious possibilities of a nutritious, varied, and balanced vegetarian diet!

For more information: Check out more information on healthy balanced vegetarian eating in The Pregnant Vegetarian and Is it Safe for My Kids to Eat a Vegetarian Diet?

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