What Is a Vegetarian Diet?
A vegetarian diet does not have meat, poultry, fish—or foods with these items in them. There are many types. This article is about the lacto-ovo-vegetarian diet. It is based on plant foods, but also includes eggs and dairy.
Why Follow a Vegetarian Diet?
There are many health benefits of a vegetarian diet. It is lower in saturated fat and cholesterol. It also has higher amounts of many vitamins and minerals than western diets. A well-balanced vegetarian diet may help:
- Lower blood pressure
- Improve cholesterol levels
- Control weight
- Lower the risk of some health problems likehigh blood pressure, type 2 diabetes, prostate cancer, and colon cancer
People eat this way for many reasons. It may be health benefits or concern for the environment and animals.
Vegetarian Diet Basics
The diet is based on plant foods. It includes grains, veggies, fruits, legumes, seeds, and nuts. It also includes dairy foods and eggs. To get enough nutrients, a person should eat a variety of each of these foods. It is important to get enough protein, iron, calcium, zinc, vitamin B12, vitamin D, and omega-3 fatty acids.
Eating Guide for a Vegetarian Diet
This table is based on the United States Department of Agriculture food guide, MyPlate.
Food Group | Tips | Key Nutrients |
Grains |
|
|
Veggies |
|
|
Fruits |
|
|
Milk |
|
|
Protein Rich Foods |
|
|
Fats and Sweets |
|
- Eat a variety of foods from each of the food groups each day.
- Limit how much cheese and other high-fat dairy products you eat.
- If you are new to this, be sure to replace meat with other proteins—like milk, beans, and nuts.
- Consider meeting with a dietitian to make a balanced meal plan.
- Enjoy your food, but do not overdo it. Avoid oversized portions.
- Check sodium amount on the Nutrition Facts label. Eat foods low in sodium.
RESOURCES
Eat Right—American Academy of Nutrition and Dietetics http://www.eatright.org
The Vegetarian Resource Group http://www.vrg.org
CANADIAN RESOURCES
Dietitians of Canada http://dietitians.ca
Toronto Vegetarian Association http://www.veg.ca
References
Craig WJ, Mangels AR; American Dietetic Association. Position of the American Dietetic Association: vegetarian diets. J Am D Assoc. 2009;109(7):1266-1282.
Eating vegetarian. US Department of Agriculture. Available at: https://www.nutrition.gov/topics/basic-nutrition/eating-vegetarian. Accessed April 8, 2022.
Proteins foods. US Department of Agriculture MyPlate website. Available at:https://www.myplate.gov/eat-healthy/protein-foods. Accessed April 8, 2022.
Vegetarian diet. EBSCO Nursing Reference Center website. Available at: https://www.ebscohost.com/nursing/products/nursing-reference-center. Accessed April 8, 2022.
Revision Information
- Reviewer: EBSCO Medical Review BoardDianne Scheinberg Rishikof MS, RD, LDN
- Update Date: 04/08/2022