What to know about planning a healthy vegetarian diet

If you are a vegetarian or would like to become one, read on to find out how to establish a healthy diet for you. A well-planned vegetarian diet can be healthy and delicious.

 There are many exciting food choices, from hearty lentil soups to tasty veggie burgers. However, to be a healthy vegetarian, you must get all the nutrients.

How to make meal choices

There are different types of vegetarian diets. One of the most common is the ovo-lacto-vegetarian diet. Ovo-lacto-vegetarians do not eat meat, poultry, or fish but eat dairy products and eggs. An ovo-lacto-vegetarian diet includes: Vegetables, Fruits, Cereals, Dairy products, legumes, nuts and seeds, Eggs

Vegetarians who also eat fish and seafood are pescatarians or pesco-vegetarians.                               

Is vegetarian diet good for all age

The important thing is to ensure you get all the nutrients you need to stay healthy. People of all ages and life stages can follow a vegetarian diet, from babies to older adults.

If your child is a vegetarian, make sure they get all the nutrients they need to grow and develop well. If you’re pregnant or breastfeeding, be sure to include sources of vitamin B12, iron, and omega-3 fatty acids. If you’re over 50, you’ll need more calcium, vitamin D, and vitamin B12.

Always consult your doctor, dietitian, or health care provider about taking a prenatal supplement You may also want to consult your doctor, dietitian, or health care provider about supplements.

The benefits of a well-planned vegetarian diet

Vegetarian diets have many health benefits. A well-planned vegetarian diet is lower in saturated fat and cholesterol and higher in fiber and vitamins like vitamins C and E than a meat diet.

Studies have also shown that a well-planned vegetarian diet may provide some protection against: Cardiovascular illnesses, hypertension, type 2 diabetes, obesity, certain cancers, hypercholesterolemia.

How to plan a vegetarian diet

A vegetarian diet can provide you with all the nutrients you need, but some planning is required. Being a vegetarian does not guarantee good health. If you eat bread, fried foods, cheese, white pasta, sweets, and minimal vegetables and protein, you may lack essential nutrients. And as with any diet, the consumption of sweet, fatty, or salty foods like crisps and baked goods should be limited.

Foods that you can choose for vegetarian meal plan

You can start your breakfast with healthy options such as oatmeal, skimmed milk, banana, walnuts. There’s Snack items such as Vegetables, hummus, chickpea spread. You can have Stir-fried tofu with sweet chili sauce, quinoa, apple, water for lunch. Low-fat yogurt, fruit can be excellent evening snacks. Have dinner with a Black bean burrito, salad, water. Dried fruits, unsalted almonds, skimmed milk could be after inner snacks if you want.

How to make up nutrients will miss

Before adopting a vegetarian diet, consult your doctor, health care provider, or registered dietitian. You need to meet all your nutrient needs to stay healthy. Here are the nutrients you will need to pay special attention to if you are an ovo-lacto-vegetarian:


Protein helps your red blood cells and muscles function correctly. Vegetarian protein sources include dairy, legumes (beans, lentils, peas), soy, nuts, seeds, eggs, and whole grains like quinoa and buckwheat.


Zinc helps heal wounds and stimulates the immune system. You can find zinc in legumes, nuts, seeds, and whole grains.


Iron participates in the transport of oxygen in the body. Vegetarians need about twice as much iron as non-vegetarians because we don’t absorb iron from plant foods as well as meat. Iron is found in: legumes, enriched pasta and cereals, prunes, raisins and apricots, quinoa, molasses, dark green vegetables

Omega-3 fat

Omega-3 fats promote heart health in adults and brain and eye development in babies. They are primarily found in fish and seafood. Vegetarian sources of omega-3 fats are fortified soy beverages and orange juice, omega-3 eggs, tofu, canola oil, soybean oil, flax seeds, and walnuts.


A well-planned vegetarian diet can be healthy for people of all ages and provide you with all the nutrients you need to stay healthy.

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