Healthy Vegetarian Diet Plan

Vegetarianism does not have a fixed definition with as many as five different types of eating habits that qualify as vegetarian. Normally vegetarianism means the avoidance of meat and meat products. However, a more stringent form vegetarianism is veganism where not only are meat and meat products restricted but also dairy products are not consumed so in essence no animal products are consumed.

On the contrary and as the name suggests lactovegetarians consume plant products as well as dairy. In the ovovegetarian and semi vegetarian diets eggs and chicken and fish respectively are consumed along with plant products. But even semi vegetarians avoid red meat.

A vegetarian diet is scientifically proven to be healthier than a non vegetarian diet. This is due to the exclusion of meat which is a huge contributor towards the cholesterol and saturated fat intake in humans. Non vegetarians are more prone to coronary diseases, certain type of cancer, diabetes, high blood pressure, obesity and mellitus as compared to vegetarians.

However, most vegetarians tend to make up for their non consumption of meat by excess inclusion of fat and sugar in their diet which should be avoided. Also certain vitamin deficiencies have been observed among vegetarians. These can easily be remedied with supplements.

The following are the nutritional advantages and disadvantages of vegetarianism.

Advantages-
Protein: Contrary to what most people believe, the daily protein requirement can more than adequately be fulfilled by a vegetarian diet. Soya, vegetables, whole grains, nuts, legumes and seeds are a rich source of proteins. As a matter of fact excess intake of animal protein may sometimes lead to an increase in the creatinine levels in the body. However plant protein causes no such concerns.

Dairy products are a rich source of vitamin D. Vegans should compensate for the deficiency of vitamin D caused due to the exclusion of dairy from their diets with vitamin D supplements.

Vegetarians show greater absorption and retention of calcium from food products. Legumes, soya bean, bananas, milk and spinach are rich sources of calcium.

Zinc is available in plentiful quantities in legumes, nuts and grains. However if a deficiency is observed it can compensated by the intake 15-18 mg of zinc supplements daily.

Disadvantages
Iron deficiency is commonly observed in vegetarians. Organ meat such as liver and red meat are the primary sources of iron for non vegetarians. Vegetarians can either go for iron supplements or increase the consumption of iron rich products such as spinach, carrots, beet root, dried beans and fruits etc.

Vitamin B12 is naturally found only in animal products. Vegans should either take supplements to make up for the daily requirement of vitamin B12 or include products such as fortified soya products and cereals and brewers yeast in their diet.

Vegetarians should consciously eat a variety of food products to get a well rounded and balanced meal. Different types of fruits and vegetables rich in various vitamins should be an essential part of the daily diet. Fat and sugar should be consumed in limited quantities. Dairy products made out of skimmed milk are healthier than those made out of whole milk. Ovo vegetarians should limit the intake of eggs since the yolk contains high amounts of cholesterol.