Why a Vegetarian Diet Can Be Good For You1

• Vegetarian diets tend to be lower in fat, especially saturated fat, higher in fiber and full of nutrient-rich, health protective fruits, vegetables and grains.
• Vegetarians may enjoy lower rates of obesity, type 2 diabetes, heart disease and some cancers.

 

A Healthy Vegetarian Diet Takes Planning

Being vegetarian doesn't automatically make your diet healthy. To enjoy the health benefits of vegetarian eating:

• Consume the right number of calories to maintain a healthy weight.
• Meet your nutrient needs by eating a nutritious diet that includes a wide variety of foods from the MyPyramid food groups.

 

Types of Vegetarian Diets

There's no one type of vegetarian diet. Below are common categories:

• Pesco-Vegetarians eat fish, dairy and eggs but no meat or poultry.
• Lacto-Ovo Vegetarians eat dairy and eggs but no meat, poultry or fish.
• Lacto-Vegetarians eat dairy products but no meat, poultry, fish or eggs.
• Vegans don't eat any animal products.

 

Tips for Tasty Meatless Meals

You and your family don't have to be vegetarians to enjoy meatless meals and enjoy the benefits of eating more plant foods.

• Cook a vegetarian dinner at least once a week. Main dishes like lentil stew, vegetarian chili or Asian Veggie Stir-Fry are sure to please.
• Stock up on vegetarian options like frozen lasagna, enchiladas, veggie burgers and meatless pizza. Keep cans of hearty minestrone or lentil soup on hand.
• Put some veggie burgers and hot dogs on the grill.
• Stuff whole-wheat pita bread with hummus and vegetables for a fast, nourishing lunch.

REFERENCES:
1. "Position of the American Dietetic Association and Dietitians of Canada: Vegetarian Diets." American Dietetic Association and Dietitians of Canada, 2003.