Vegetarian or not, a healthy diet should be low in cholesterol and saturated fat and is based around fruits, vegetables, whole grains, and lean protein. Eliminating meat does not necessarily make a diet healthy and vegetarians may still consume large quantities of high-fat empty calories. Thus if following a vegetarian diet, it is particularly important to make sure that meals are balanced and include adequate intake of vitamins and other nutrients.
As vegetarian diet does not include fish which is a major source of omega-3 fatty acids which are essential to the function of the human body, it necessary to ensure that plant-based sources of this substance, such as soy, walnuts, pumpkin seed, canola oil, hempseed and flaxseed, are consumed in adequate amounts. Vegans in particular may also have a low intake of vitamin B and calcium if they do not eat enough items such as collard greens, leafy greens, tempeh and tofu.
It is sometimes for difficult for pure vegetarians to get an adequate amount of vitamin B-12 which is found only in animal products. Some good dietary sources of other necessary vitamins and minerals are:
• vitamin B12: dairy products, eggs, and vitamin-fortified products, such as cereals, breads, and soy and rice drinks
As vegetarian diet does not include fish which is a major source of omega-3 fatty acids which are essential to the function of the human body, it necessary to ensure that plant-based sources of this substance, such as soy, walnuts, pumpkin seed, canola oil, hempseed and flaxseed, are consumed in adequate amounts. Vegans in particular may also have a low intake of vitamin B and calcium if they do not eat enough items such as collard greens, leafy greens, tempeh and tofu.
It is sometimes for difficult for pure vegetarians to get an adequate amount of vitamin B-12 which is found only in animal products. Some good dietary sources of other necessary vitamins and minerals are:
• vitamin B12: dairy products, eggs, and vitamin-fortified products, such as cereals, breads, and soy and rice drinks
• vitamin D: dairy products, calcium-fortified orange juice, and vitamin-fortified products
• calcium: dairy products, dark green leafy vegetables, broccoli, chickpeas, and calcium-fortified products, including orange juice, soy and rice drinks, and cereals
• protein: dairy products, eggs, tofu, dried beans, and nuts
• iron: eggs, dried beans, dried fruits, whole grains, leafy green vegetables, and iron-fortified cereals and bread
• zinc: wheat germ, nuts, fortified cereal, and legumes
Other potential risks of eating a vegetarian diet are the possibility of iron deficiency or anemia, especially in women, and emaciation or slow growth among vegan and vegetarian infants and young children after weaning.
Other potential risks of eating a vegetarian diet are the possibility of iron deficiency or anemia, especially in women, and emaciation or slow growth among vegan and vegetarian infants and young children after weaning.