A well-planned vegetarian diet is a healthy way to meet your nutritional needs. Find out what you need to know about the plant-based diet.
The popularity of vegetarian diets continues to grow. The reasons for following a vegetarian diet are varied but include health benefits, such as reducing the risk of heart disease, diabetes and certain cancers.
Yet some vegetarians over-rely on processed foods, which can be high in calories, sugar, fat and sodium. And they don’t always eat enough fruits, vegetables, whole grains and calcium-rich foods, thereby depriving themselves of the nutrients they provide.
However, with a little planning, a vegetarian diet can meet the needs of people of all ages, including children, adolescents, and pregnant or breastfeeding women. The key is to be aware of your nutritional needs in order to plan a diet that meets them.
Types of vegetarian diets
When people think of a vegetarian diet, they usually think of a diet that does not include meat, poultry, or fish. But vegetarian diets vary depending on the foods they include or exclude:
Lacto-vegetarian diets exclude meat, fish, poultry and eggs, as well as foods that contain them. Dairy products, such as milk, cheese, yogurt and butter, are included.
Ovegetarian diets exclude meat, poultry, seafood and dairy, but allow eggs.
Lacto-ovo vegetarian diets exclude meat, fish and poultry, but allow dairy products and eggs.
Pescatarian diets exclude meat and poultry, dairy and eggs, but allow fish.
Vegan diets exclude meat, poultry, fish, eggs and dairy products – as well as foods that contain these products.
Some people follow a semi-vegetarian diet – also called a flexitarian diet – which is primarily a plant-based diet but includes meat, dairy, eggs, poultry and fish occasionally or in small amounts.
Planning a Healthy Vegetarian Diet
To get the most out of a vegetarian diet, choose a variety of healthy plant-based foods, such as whole fruits and vegetables, legumes and nuts, and whole grains. At the same time, cut back on less healthy choices, like sugary drinks, fruit juices and refined grains. If you need help, a dietitian can help you create a vegetarian diet that works for you.
Vegetarian diet: Daily amounts based on a 2,000 calorie diet
Food Group* Daily Amount
*All foods are assumed to be in nutrient dense, lean or low fat form, and prepared without added fats, sugars, refined starches or salt.
Source: Dietary Guidelines for Americans 2015-2020
Vegetables 2 1/2 cups per day
Fruits 2 cups per day
Grains (especially whole) 6 1/2 ounces per day
Dairy products 3 cups per day
Protein foods 3 1/2 ounces per day
Oils 27 grams per day
Remember, the more restrictive your diet, the harder it may be to get all the nutrients you need. A vegan diet, for example, eliminates natural food sources of vitamin B-12, as well as dairy products, which are good sources of calcium.
To be sure that your food includes everything your body needs, pay special attention to the following nutrients:
Calcium and vitamin D
Calcium contributes to the formation and maintenance of strong teeth and bones. Milk and dairy products are richest in calcium. However, dark green vegetables, such as turnips, collard greens, kale and broccoli, are good plant-based sources when eaten in sufficient quantities. Calcium-fortified products, including juices, cereal, soy milk, soy yogurt, and tofu, are other options.
Vitamin D also plays an important role in bone health. Vitamin D is added to cow’s milk, some brands of soy milk and rice, as well as certain cereals and margarines. Be sure to check food labels. If you don’t eat enough fortified foods and get little exposure to sunlight, you may need a vitamin D (plant-derived) supplement.
Vitamin B-12
Vitamin B-12 is needed to produce red blood cells and prevent anemia. This vitamin is found almost exclusively in animal products. So it can be difficult to get enough B-12 on a vegan diet. A vitamin B-12 deficiency may go unnoticed in people following a vegan diet. That’s because the vegan diet is high in a vitamin called folate, which can mask a vitamin B-12 deficiency until serious problems arise. For this reason, it is important for vegans to consider taking vitamin supplements, vitamin-fortified cereals, and fortified soy products.
Proteins
Protein contributes to healthy skin, bones, muscles and organs. Eggs and dairy products are good sources, and it is not necessary to consume large quantities of them to meet your protein needs. You can also get enough protein from plant foods if you eat a variety of them throughout the day. Plant sources include soy products and meat alternatives, legumes, lentils, nuts, seeds and whole grains.
Omega-3 fatty acids
Omega-3 fatty acids are important for heart health. Diets that don’t include fish and eggs are generally low in active forms of omega-3 fatty acids. Canola oil, soybean oil, walnuts, ground flaxseed and soybeans are good sources of essential fatty acids. However, because converting plant-based omega-3s to the types used by humans is inefficient, you may want to consider fortified products or supplements, or both.
Iron and zinc
Iron is an essential component of red blood cells. Good sources of iron are dried beans and peas, lentils, fortified cereals, whole grain products, dark leafy green vegetables and dried fruits. Because iron is not as easily absorbed from plant sources, the recommended iron intake for vegetarians is almost double that recommended for non-vegetarians. To help your body absorb iron, eat foods rich in vitamin C, such as strawberries, citrus fruits, tomatoes, cabbage and broccoli, at the same time as you eat iron-containing foods.
Like iron, zinc is not as easily absorbed from plant sources as it is from animal products. Cheese is a good option if you eat dairy products. Plant sources of zinc include whole grains, soy products, legumes, nuts and wheat germ. Zinc is an essential component of many enzymes and plays a role in cell division and protein formation.
Iodine
Iodine is a component of thyroid hormones, which help regulate metabolism, growth and function of key organs. Vegans may not get enough iodine and risk suffering from a deficiency or even goiter. Additionally, foods such as soy, cruciferous vegetables, and sweet potatoes can contribute to the development of a goiter. However, 1/4 teaspoon of iodized salt per day is enough to provide a significant amount of iodine.