The vegetarian diet has gained widespread popularity in recent years.
Some studies estimate that vegetarians account for up to 18% of the global population. Apart from the ethical and environmental benefits of cutting meat from your diet, a well-planned vegetarian diet may also reduce your risk of chronic disease, support weight loss, and improve the quality of your diet.
What Is a Vegetarian Diet?
The vegetarian diet involves abstaining from eating meat, fish and poultry.
People often adopt a vegetarian diet for religious or personal reasons, as well as ethical issues, such as animal rights. Others decide to become vegetarian for environmental reasons, as livestock production increases greenhouse gas emissions, contributes to climate change and requires large amounts of water, energy and natural resources.
There are several types of vegetarianism, namely;
- Lacto-ovo-vegetarian diet: Eliminates meat, fish and poultry but allows eggs and dairy products.
- Lacto-vegetarian diet: Eliminates meat, fish, poultry and eggs but allows dairy products.
- Ovo-vegetarian diet: Eliminates meat, fish, poultry and dairy products but allows eggs.
- Pescetarian diet: Eliminates meat and poultry but allows fish and sometimes eggs and dairy products.
- Vegan diet: Eliminates meat, fish, poultry, eggs and dairy products, as well as other animal-derived products, such as honey.
- Flexitarian diet: A mostly vegetarian diet that incorporates occasional meat, fish or poultry.
Health benefits of vegan diet
Vegetarian diets are associated with a number of health benefits.
- May enhance weight loss.
- May reduce cancer risk.
- May stabilize blood sugar.
- Promotes heart health.
A vegetarian diet should include a diverse mix of fruits, vegetables, grains, healthy fats and proteins.
To replace the protein provided by meat in your diet, include a variety of protein-rich plant foods like nuts, seeds, legumes, tempeh, tofu and seitan.
If you follow a lacto-ovo-vegetarian diet, eggs and dairy can also boost your protein intake.
Eating nutrient-dense whole foods like fruits, vegetables and whole grains will supply a range of important vitamins and minerals to fill in any nutritional gaps in your diet.
A few healthy foods to eat on a vegetarian diet are:
Fruits: Apples, bananas, berries, oranges, melons, pears, peaches
Vegetables: Leafy greens, asparagus, broccoli, tomatoes, carrots
Grains: Quinoa, barley, buckwheat, rice, oats
Legumes: Lentils, beans, peas, chickpeas.
Nuts: Almonds, walnuts, cashews, chestnuts
Seeds: Flaxseeds, chia and hemp seeds
Healthy fats: Coconut oil, olive oil, avocadoes.
Proteins; Dairy products, chia seeds, broccoli, mushrooms, sprouts.
A sample diet plan;
DIET PLAN 1
Breakfast (318 Calories)
• 1 serving Strawberry-Banana Green Smoothie
A.M. Snack (103 calories)
• 2 Tbsp. unsalted almonds
Lunch (343 calories)
• 1 serving Greek Salad with Edamame
P.M. Snack (30 calories)
• 1 plum
Dinner (343 calories)
• 1 serving Roasted Vegetable & Black Bean Tacos
Evening Snack (78 calories)
• 3/4 cup Frosted Grapes
Daily Totals: 1,216 calories, 50 g protein, 143 g carbohydrate, 33 g fiber, 57 g fat, 967 mg sodium.
DIET PLAN 2
Breakfast (318 Calories)
• 1 serving Strawberry-Banana Green Smoothie
A.M. Snack (103 calories)
• 2 Tbsp. unsalted almonds
Lunch (343 calories)
• 1 serving Greek Salad with Edamame
P.M. Snack (30 calories)
• 1 plum
Dinner (343 calories)
• 1 serving Roasted Vegetable & Black Bean Tacos
Evening Snack (78 calories)
• 3/4 cup Frosted Grapes
Daily Totals: 1,216 calories, 50 g protein, 143 g carbohydrate, 33 g fiber, 57 g fat, 967 mg sodium.
Dinner (370 calories)
• 1 serving Roasted Root Veggies & Greens over Spiced Lentils
Daily Totals: 1,183 calories, 60 g protein, 113 g carbohydrates, 30 g fiber, 61 g fat, 1,187 mg sodium.
DIET PLAN 3
Breakfast (318 calories)
• 1 serving Strawberry-Banana Green Smoothie
A.M. Snack (78 calories)
• 1 large hard-boiled egg seasoned with a pinch each of salt and pepper
Lunch (374 calories)
• 1 serving Green Salad with brown bread.
P.M. Snack (30 calories)
• 1 plum
Dinner (400 calories)
• 1 serving Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto
Daily Totals: 1,200 calories, 52 g protein, 146 g carbohydrate, 30 g fiber, 53 g fat, 1,592 mg sodium.
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