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What Is a Vegetarian Diet?
A vegetarian diet doesn't have meat, poultry, fish, and foods that have 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 It?
There are many health benefits. 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
- Lower your BMI
- 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, such as health benefits, concern for the environment, and concern for animal welfare.
It is based on plant foods such as grains, veggies, fruits, legumes, seeds, and nuts, as well as dairy and eggs. To make sure that you meet all your nutrient needs, be sure to eat a variety of each of these foods. Make sure that you get enough protein, iron, calcium, zinc, vitamin B12, vitamin D, and omega-3 fatty acids.
This table is based on the United States Department of Agriculture food guide, Choose My Plate.
|Food Group||Tips||Key Nutrients|
|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, do not keep eating your usual food plan minus the meat. Replace the meat with other proteins like milk, beans, and nuts.
- Think about meeting with a dietitian to make sure you are meeting all your nutrient needs. A meal plan can be made for you.
- Enjoy your food, but don't overdo it. Avoid oversized portions.
- Check the sodium amount on the Nutrition Facts label. Eat foods low in sodium.
Eat Right—American Academy of Nutrition and Dietetics
The Vegetarian Resource Group
Dietitians of Canada
Toronto Vegetarian Association
Craig WJ, Mangels AR; American Dietetic Association. Position of the American Dietetic Association: vegetarian diets. J Am D Assoc. 2009;109(7):1266-1282.
Healthy eating for vegetarians. US Department of Agriculture Choose My Plate website. Available at: http://www.choosemyplate.gov/ten-tips-healthy-eating-for-vegetarians. Updated July 25, 2017. Accessed December 10, 2018.
Proteins food gallery. US Department of Agriculture Choose My Plate website. Available at: http://www.choosemyplate.gov/foodgallery-protein-foods. Updated January 21, 2016. Accessed December 10, 2018.
Tips for vegetarians. US Department of Agriculture Choose My Plate website. Available at: http://www.choosemyplate.gov/tips-vegetarians. Updated March 7, 2018. Accessed December 10, 2018.
Vegetarian diet. EBSCO Nursing Reference Center website. Available at: https://www.ebscohost.com/nursing/products/nursing-reference-center. Updated June 30, 2017. Accessed December 10, 2018.
- Reviewer: EBSCO Medical Review BoardDianne Scheinberg Rishikof MS, RD, LDN
- Review Date: 12/2018
- Update Date: 12/10/2018