High-fiber diets tend to be more filling, so some vegetarians may feel full before they've eaten enough calories to keep a healthy weight. Some vegetarians may not get enough healthy omega-3 fatty acids. Omega-3 fats are good for heart health and are found in fish and eggs. Plant sources of omega-3 fatty acids include some vegetable oils such as soybean, canola, and flaxseed , chia seeds, ground flax seeds, and walnuts.
Let your doctor know if you eat a vegetarian diet or are planning to. Reviewed by: Mary L. Gavin, MD. Larger text size Large text size Regular text size. These can include: parental preferences religious or other beliefs health issues concern over animal rights or the environment No matter the reason, if you eat a vegetarian diet, be sure to get the nutrition you need by including plenty of fruits and vegetables, whole grains, legumes like beans, soy, and lentils , nuts, and seeds.
People can eat different kinds of vegetarian diets: A vegetarian eats no meat at all, including poultry or fish. A lacto-ovo vegetarian eats dairy products and eggs. A lacto vegetarian eats dairy products but not eggs. An ovo vegetarian eats eggs but not dairy products. A vegan pronounced: VEE-gun does not eat eggs, dairy, or other animal products like honey and gelatin. Iron Vegetarians can get enough iron in the plant-based foods they eat. Calcium Milk and yogurt are good sources of calcium if you're eating dairy products.
Vitamin D Vitamin D helps get calcium into the bones. Your doctor may recommend a daily vitamin D supplement. Protein Vegetarians can get all the protein they need by eating a variety of plant foods throughout the day. Vitamin B12 B12 is an essential vitamin found in animal products, including eggs and dairy.
You should eat some starchy foods every day as part of a healthy, balanced diet. Starchy foods are a good source of energy and the main source of a range of nutrients in our diet.
As well as starch, they contain fibre, calcium, iron and B vitamins. Milk and dairy products , such as cheese and yoghurt, are good sources of protein, calcium and vitamins A and B This food group includes milk and dairy alternatives, such as fortified unsweetened soya, rice and oat drinks, which also contain calcium. To make healthier choices, go for lower fat milk and dairy foods.
Also choose lower sugar options. Pulses include beans, peas and lentils. They're a low-fat source of protein, fibre, vitamins and minerals, and count as a portion of vegetables.
Nuts and seeds are also a source of protein and other nutrients. Pulses are particularly important for people who don't get protein by eating meat, fish or dairy products. Other non-dairy sources of protein include eggs and meat alternatives, such as tofu, mycoprotein such as Quorn , textured vegetable protein and tempeh. You need to eat a variety of different sources of protein to get the right mixture of amino acids, which are used to build and repair the body's cells.
Unsaturated fats, including vegetable, rapeseed, olive and sunflower oils, are healthier than saturated fats, such as butter, lard and ghee. But all types of fat are high in energy and should be eaten sparingly. Foods high in salt, fat and sugar, such as cream, chocolate, crisps, biscuits, pastries, ice cream, cakes and puddings, should be eaten less often and in small amounts.
Foods in this group mainly provide energy in the form of fats and sugars , but may only provide a very small amount of other nutrients. Tip: Different nuts give you different nutrients. For example, a half cup of almonds provides about four times as much fiber as the same amount of cashews. Cashews, however, contain about twice as much iron and zinc as almost any other nut. Pecans and walnuts tend to land right in the middle for most nut nutrients—potassium, magnesium, zinc and calcium.
Sprinkle them in salads, or keep a bag of mixed nuts in your desk or backpack. Garnish smooth soups with crunchy whole nuts, stir chopped nuts into muffins and add crushed nuts to pie crust. As a group, cereals and other whole-grain foods whole wheat breads and pastas, brown rice, etc. Tip: Because different grains provide different nutrients, vary the types you eat. Also try some of the ancient grains—spelt, farro, kamut—which are now sold at most whole foods markets.
Tip: Always try to eat iron-rich foods with foods that are high in vitamin C because the C helps your body absorb the iron. With dark leafy greens, this comes naturally—just toss them into salads with yellow and red peppers, tomatoes, carrots, mandarin oranges or any citrus. Talk about superfoods!
Use nori sheets as the wrappers for vegetarian sushi. Toast kelp, and crumble it on pasta or rice, or add it to noodle soups. Browse through Japanese or Korean markets to find seaweeds to sample.
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