return to homepage


Vegetarian Diet Plans That Provide Essential Nutrients

Vegetarian diet plans can be tricky to follow, as cutting out of meat and animal products from the diet also cuts out important nutrients that need to be obtained from other sources. Healthy vegetarian diets are based on the vegetarian food pyramid.

What Is A Vegetarian?

The term "vegetarian" has different meanings across different cultures. In general a vegetarian is someone who does not eat meat and some animal products. However, while some vegetarians will only cut out meat, others may not eat dairy products or seafood. The main types of vegetarians are:
  1. Lacto-Ovo-Vegetarians. Do not eat animal flesh such as beef, poultry, pork and fish, but they do eat eaggs and dairy products.
  2. Lacto-Vegetarians. Do not eat eggs, but eat other dairy products such as milk.
  3. Ovo-Vegetarians. Do not eat meat or dairy, but they do eat eggs.
  4. Vegans. Do not eat any animal products, including eggs, dairy and even honey.

The Vegetarian Food Pyramid.

A vegetarian has to ensure that the essential nutrients contained in meat and animal products are eaten from other sources in the diet. The best place to start when assembling vegetarian diet plans is the vegetarian food pyramid. A typical pyramid for a lacto-ovo vegetarian diet lists the largest portions as fruits and vegetables, whole grains and legumes and beans at every meal, followed by equal portions of nuts and seeds, egg whites, soy and diary and plant oils on a daily basis and smaller portions of eggs and sweets on a weekly basis.

High Protein Vegetarian Diet

Perhaps the biggest food group missing from the general vegetarian diet is proteins. Vegetarians need to include high sources of proteins such as nuts, peanut butter, soy foods and legumes including various beans in their diet. For those that consume dairy products, proteins are also found in milk, yoghurts, cheese and eggs.

Replenishing Essential Vitamins And Minerals

Additionally, vegetarians may be missing out on essential vitamins, zinc, iron, calcium, iodine and omega-3 fatty acids.
  • Calcium. Found in dairy foods as well as soymilk, some green leafy vegetables, broccoli and almonds.
  • Zinc. Found in beans as well as wheat germ and pumpkin seeds, legumes, grains and nuts.
  • Iron. Can be obtained from green leafy vegetables, grains, black-eyed peas, lentils, peas and dried apricots, prunes and raisins.
  • Vitamin C. Since the absorption of iron is enhanced by Vitamin C, iron rich foods should be combined with tomatoes, citrus fruits, strawberries and other good sources of Vitamin C.
  • Vitamin B12. Plant sources of vitamin B12 cannot be used by humans. Some vegetarians may obtain their requirements from eggs and dairy products, whereas vegans may need to include fortified foods in their diet.
  • Vitamin D. Vegetarians need to make sure they get enough Vitamin D so that adequate calcium is absorbed into the body. It is absorbed by the skin from the sun, but can also be obtained from fortified foods, dairy products and soy milk.

While it may not seem straightforward to obtain all your essential nutrients as a vegetarian, the brief guide above will help you put together healthy vegetarian diet plans.

To Top of Page

Return to Healthy Diets from Vegetarian Diet Plans

Return to Healthy Eating


Now Available 30 Meal Plan Pack
Do you want to live healthier and longer?

Yes? Then sign up for our free Kick Start Diet and empower yourself with the knowledge and motivation you need.

Start your journey today to protect yourself from disease and manage your weight forever!

When you sign up, you will be able to download our Weight Loss Starter Pack on Day 1 of the Diet Plan.


bookverse

Books At Discount Prices
 Over 6 million books online
Free Worldwide Shipping
www.bookverse.com.au
Cookbooks
Bestselling Cookbooks from the US and UK
Free Shipping
www.bookverse.com.au
Diet Books
 Super deals on diet books
Free Postage
www.bookverse.com.au
Lifestyle Books
 Hundreds of titles
Bargain Pricing
www.bookverse.com.au

| Homepage | Eating Guidelines | Food Pyramid | Healthy Foods | Lose Weight | Meal Plans | Easy Recipes

| Health Supplements | Healthy Diets | Terms and Conditions |Feedback |Subscribe |

Disclaimer: The information provided on this website is for reference purposes only, and is not intended as medical or professional advice. Always consult a healthcare professional before commencing a diet or exercise program

Return to top

Copyright© 2008-2009.