Healthy Eating Tips for Vegetarians

We don’t think there is a single solution that is appropriate for everyone’s healthy lifestyle. An eating plan that is effective must be customized to the individual, taking all aspects of the person into account. Before setting out on a new diet, talk to a doctor or a certified nutritionist, particularly if you have a chronic health problem.

What Is the Vegetarian Diet?

People who eat a vegetarian diet abstain from eating meat, poultry, and seafood, though they may still eat eggs, dairy, and food items originating from animals like honey. Other items such as fruits, vegetables, beans, legumes, and soy-based items are all part of the list.

Environmentalists and health professionals both suggest that consuming a plant-based diet is beneficial to both our physical wellbeing and the environment. Eating a diet based around plants has a variety of positive effects on your health, however it’s important to choose nourishing foods and consume them in sensible quantities in order to gain the results that you desire.

The 2021 U.S. According to U.S. News and World Report’s Best Diets rankings, a vegetarian lifestyle garnered the number 9 spot overall, scoring a 3.6 out of 5.

What Experts Say

“The vegetarian diet limits animal products to varying degrees. Experts agree this can be an earth-friendly and healthful way of eating, but care should be taken to ensure that food variety provides nutrition and satisfaction and is not a restrictive weight loss diet in disguise.”

— Chrissy Carroll, RD, MPH

How to Prepare the Vegetarian Diet & Tips

Vegetarians following a lacto-ovo and lacto-vegetarian diet can eat foods from all food groups, including vegetables, fruit, grains, protein, fat-free or low-fat dairy items, and oils. People who follow an ovo-vegetarian diet would not eat any products from the dairy category. There is a large selection of substitutes for milk, for example products derived from nuts.

Vegetarians do not eat meat and seafood, but they get their protein from grains such as quinoa, beans, and tofu as well as vegetables that contain a significant amount of protein. It is not difficult to maintain a nutritious vegetarian diet and receive the recommended amount of nutrients.

You don’t need to keep to specific mealtimes when you start eating vegetarian. Experts often advise that if you are consuming a regular American diet, you take a slower and more manageable approach when transitioning to another way of eating.

Some people will start out by cutting meat out of their diet one day a week before fully committing to a vegetarian lifestyle. Some people use the flexitarian diet, gradually decreasing their consumption of meat.

Sample Shopping List

A vegetarian diet should steer clear of meats such as beef, chicken, and fish. It is possible to enjoy a wide variety of foods on a vegetarian diet that don’t have to be expensive. Various forms of fruits and veggies can be obtained, such as fresh, frozen, canned, and organic or non-organic. Beans are available dried or canned.

Be aware that this is not an exhaustive list of what you need to buy. If you are following a plant-based diet, you may find other foods that suit you better.

• Vegetables (broccoli, cauliflower, carrots, zucchini, Brussels sprouts)
• Fruits (apples, banana, pears, oranges, peaches)
• Beans and Legumes (pinto, black, cannellini, kidney, chickpeas)
• Grains (brown rice, quinoa, barley, oats)
• Nuts and Seeds (almonds, cashews, peanuts, flax, chia)
• Eggs
• Tofu

Pros of the Vegetarian Diet

Studies have demonstrated that those who live a vegetarian lifestyle may experience certain advantages.

• Large variety of foods to choose from : Beans, legumes, vegetables, fruits, nuts, and seeds are just the beginning of what you can eat as a vegetarian. You may even discover new foods you hadn’t previously tried.
• May aid weight loss : A vegetarian diet may help you reach and maintain a healthy weight, and some researchers even believe that a vegetarian diet can help you live longer. Whether you lose weight depends on how many calories you consume, not necessarily on the source of the calories, but fruits, vegetables, and legumes are a lower-calorie source of nutrients.
• Better for the environment and animals : Many people follow a vegetarian diet to promote the ethical treatment of animals. While some animal products are consumed (if you consume eggs and dairy), this diet does not promote the farming of animals for slaughter. There is also evidence that a vegetarian diet is better for the environment.
• Reduced risk of diseases : Several studies have shown that those who consume plant-based diets experience a reduced risk of cardiovascular diseases, cardiometabolic risk factors, and some cancers. There is also evidence that a plant-based diet may have preventative effects against high blood pressure, diverticular disease, eye cataracts, kidney stones, and gallstones.

Cons of the Vegetarian Diet

Eating a vegetarian diet has numerous advantages, but it is important to be aware of the potential drawbacks as well.

• Potential nutrient deficiencies : The main downside to this diet is that nutritional deficiencies are possible if you don’t follow a well-balanced eating plan.
• Processed vegetarian foods can be unhealthy : Vegetarian diets may minimize the risk for certain diseases. However, consuming too many processed vegetarian foods can be unhealthy and lead to unwanted weight gain.
• Lack of certain vitamins : Nutrients that may be lacking in a vegetarian diet include vitamin B12, vitamin D, omega-3 fatty acids, calcium, iron, and zinc. In addition, without meat and seafood in the diet, it is possible (but not likely) that your protein intake may be lower than recommended. This can be avoided by consuming plenty of beans, legumes, nuts, seeds, and soy.
• Potential for dependence on processed foods : Processed vegetarian foods, such as meat alternatives, cheese-like products, microwavable meals, and other convenience foods can be high in calories, fat, added sugar, and excess sodium. If your meal plan includes many of these foods, you are less likely to gain health benefits while on a vegetarian diet. In fact, researchers have found that an unhealthy plant-based diet (including sweetened juices, refined grain products, fries, and sweets) is associated with a higher risk of coronary heart disease.

BONUS: Food Myths

Myth: You don’t have to give up the foods you love in order to lose weight.

It is an established truth that you do not need to get rid of every single one of your preferred dishes when attempting to slim down. You can include tiny portions of your favorite unhealthy foods in your diet plan for losing weight. Make sure you keep count of the total amount of calories you consume. In order to shed pounds, it is necessary to expend more energy than you consume through eating and drinking.

HINT: Try to cut down on food items that contain a great deal of calories if you want to shed pounds. It is suggested by the Dietary Guidelines for Americans, 2020–2025 that the amount of calories needed daily depend on a person’s age, gender, and activity level.

False belief: Eating foods made from grains, like bread, pasta, and rice, will make someone gain weight. You should avoid them when trying to lose weight.

It is a fact that not all grains are necessarily fattening or detrimental to health, however eating whole grains in place of refined grain products can be a healthier option and make you feel fuller. The Dietary Guidelines for Americans, 2020–2025 encourage the inclusion of whole grains in a nutritious diet. It is recommended that a minimum of half the grains you have should be of the unrefined variety. Whole grain foods that can be eaten include brown rice, whole-wheat bread, grain-based breakfast cereals, and durum wheat pasta. Whole grains contain iron, dietary fiber, and other essential nutrients.

Advice: Consider exchanging white or refined bread for wholewheat bread and refined pasta for wholewheat pasta. Try using brown rice in stir fry rather than using white. Take a look at ChooseMyPlate for advice to guide you in how to incorporate whole grains into your diet.

The idea that switching to gluten-free foods will lead to healthier eating is a misconception.

Eating gluten-free food is not beneficial for your health if you have not been diagnosed with celiac disease or do not experience negative reaction to gluten. Gluten is a type of protein that exists in wheat, barley, and rye. A health care practitioner may propose a diet free of gluten to those suffering from celiac disease or who have a sensitivity to gluten. In the event that you’re not suffering from any kind of health problem and are abstaining from gluten anyways, you may not be getting the important vitamins, dietary fibre, and minerals that your body requires. A gluten-free regimen is not meant to facilitate shedding pounds and it should not be used with the intent of achieving weight loss.

It’s recommended that you speak to your doctor before you cut out an entire food group if you think you may be having issues after eating products that contain wheat, barley, or rye.

False belief: You should stay away from all fats if you wish to be healthy or reduce your weight.

It’s not necessary to eliminate all fats from your diet if you’re focusing on bettering your health or shedding pounds. Fats are key to providing essential nutrients, and should be taken into consideration when establishing a balanced diet. You must restrain your consumption of fat because it provides more calories per gram than either protein or carbs, thus leading to an increase in calories. If you are aiming to shed some weight, contemplate consuming a little bit of nourishment that contains beneficial fats, like avocados, olives, or nuts. You may opt to use reduced-fat cheese or milk instead of full-fat varieties. Research what size portions of food are appropriate for your needs and figure out how much you should eat.

It is suggested to limit your consumption of saturated fats to less than 10% of your total calorie intake per day according to the Dietary Guidelines for Americans, 2020–2025. Try cutting back on solid-fat foods. Use olive oil instead of butter in cooking.

Myth: Dairy products are fattening and unhealthy.

It is a fact that dairy products are necessary for a healthy diet, as they provide protein essential for building muscles and promoting organ function, as well as calcium to assist in fortifying bones. Many Americans are deficient in calcium and vitamin D, so most dairy items, like milk and certain yogurts, have been fortified with the nutrient to aid in absorption. Dairy items created using non-fat or low-fat milk have less calories than those created using whole milk. Learn more about the dairy group .

Suggesting one consume three servings of fat-free or low-fat dairy products like milk, yogurt, cheese, or fortified soy beverages on a daily basis, as part of a healthful eating pattern. If you can’t digest lactose , the sugar found in dairy products, choose fortified soy products, lactose-free or low-lactose dairy products, or other foods and beverages with calcium and vitamin D:

• Calcium—soy-based beverages or tofu made with calcium sulfate, canned salmon, or dark leafy greens such as collards or kale
• vitamin D—cereals or soy-based beverages

The belief that by switching to a vegetarian diet one will become slimmer and healthier is not correct.

Studies suggest that eating a diet rich in vegetables, fruit and other plants may be associated with lower obesity rates, lower blood pressure, and a lower chance of heart disease. Only if you lower your total calorie intake will abstaining from meat be effective in slimming down. Some vegetarians may make dietary selections that have the potential to cause an increase in weight, such as consuming a large amount of food containing a high quantity of sugar, fat, and calories.

Consuming nominal portions of lean meats can be an integral component of a well-balanced routine to attain or keep a healthy body weight. The Dietary Guidelines for Americans, 2020–2025 offer insights into how to make meat part of a healthy diet.

It may be beneficial to pursue a vegetarian diet, although it is essential to make sure that needed nutrients are being consumed. Read Healthy Eating Tips for Vegetarians for more information.

Not all vegetarians are the same.

The range of vegetarian diets eaten in the United States is diverse. As an illustration, vegetarians abstain from having any creature-based items, such as milk and eggs. Lacto-ovo vegetarians consume dairy and eggs in addition to plant-based dietary items. Some people have diets that are largely plant-based, occasionally incorporating small amounts of meat, poultry, or seafood. Consult a qualified nutritionist or medical practitioner if you are worried that your diet is not supplying you with all the essential nutrients.

Myth: You don’t need to spend extended periods of time on physical activity for it to be effective.

It is a fact that you don’t need to take part in massive amounts of exercise to adhere to the advice of the Physical Activity Guidelines for Americans, 2nd edition, which is merely suggesting 2 and a half hours of moderate-intensity physical activity per week. An example of moderate-intensity activity is brisk walking. You can break up these workouts into multiple parts that last for no more than 10 minutes and do them on at least five days of the week, with a minimum of three times a day.

Try to incorporate mini moments of exercise into your daily life. While you’re on the job, take a 10 minute walk or try organizing a walking meeting as opposed to a regular sitting one, if the situation and calendar allow it. Use stairs instead of an elevator or escalator. Get off the bus one stop early. Go out with a pal for a stroll instead of eating.

False: Weightlifting is an effective strategy for enhancing physical fitness and shedding pounds, as it does not automatically cause someone to become excessively muscular.