Dietary Guidelines for Vegetarians: How to Get the Nutrients You Need

Benefits of Vegetarian Diet

Check out the list below to discover some of the unique advantages to a vegetarian diet.

1. Boost Heart Health in number of different ways.

- Lowers blood pressure

- Reduces risk of heart disease

- Lowers cholesterol

2. Helps to reduce risk of Type2 Diabetes

3. Can help you manage healthier body weight

4. Plant based food can help keep your brain healthy

5. Could also help reduce your risk of developing cancer

6. Reduces risk of food-borne illnesses

7. Can also benefit the environment

Types of Vegetarian Diets

There are several types of vegetarian diets. You should choose one based on your health needs and personal beliefs.

• Lacto-ovo-vegetarians

do not eat meat, poultry, or fish. They do eat eggs and dairy products.

• Lacto-vegetarians

do not eat meat, poultry, fish, or eggs. They do eat dairy products, such as milk, yogurt, and cheese.

• Ovo-vegetarians

do not eat meat, poultry, fish, or dairy. They do eat eggs.

• Flexitarians

(also called semi-vegetarians) are not traditional. They continue to eat meat, poultry, fish, and animal products in small amounts. This diet is more common for people who only have health-related concerns. A flexitarian diet can help you reduce the amount of saturated fat and cholesterol you eat. It also helps you increase the amount of vegetables, fruits, and grains in your diet.

• Pesco-vegetarians

do not eat meat or poultry as part of their vegetarian diet, but they do eat fish.

• Vegans

avoid meat, eggs, dairy, and animal products. This includes animal byproducts, such as gelatin and honey.

Planning A Healthy Vegetarian Diet

A healthy vegetarian diet is one that includes wholesome vegetarian foods such as whole fruits, legumes, whole grains, fresh vegetables, and depending on your choice of diet, a healthy supply of proteins and milk. At the same time, cut back on less healthy choices, such as sugar-sweetened beverages, fruit juices and refined grains.

A balanced vegetarian diet must include the following:

● Fresh Fruits: At least 2 cups

● Fresh vegetables: 2-3 cups

● Protein-rich foods: 85-100 grams

● Grains: 175-200 grams

● Dairy (if allowed): 2-3 cups

Pay special attention to the following nutrients:

● Vitamin B-12: Deficiency of this nutrient may go undetected in people following a vegan diet. So, it's important for vegans to consider vitamin supplements, vitamin-enriched cereals and fortified soy products.

● Vitamin D: If you don't eat enough fortified foods and have limited sun exposure, you may need a vitamin D supplement.

● Calcium: Dark green vegetables and calcium-enriched and fortified products are good source of calcium.

● Omega-3 fatty acids: These are important for heart health and must be included in your diet.

● Zinc and Iron

● Iodine

Conclusion

A vegetarian diet promotes good health. Since the diet plans involve consuming large quantities of foods rich in vitamins, minerals, and proteins, while allowing a healthy intake of carbohydrates and calories, you will notice that you have more energy and fewer diseases.

Sources: Healthline, Mayo Clinic, Eat Love, Family Doctor

Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment. Kindly contact your Doctor before starting a new medicine or health regime.

Related Articles

5 Dieting Myths Which Might Ruin Your Fitness Goals

These Foods Can Help Control The Cholesterol In Your Diet!

Planning To Go On A Diet? Here Are 5 Questions To Ask First

World Food Day: How to Follow a Healthy Diet and Sustainable Habits

Health Insurance Plans – Start protecting your savings while you are young

Published on October 28, 2022