A person does not have to eat meat to get all the nutrients they need for good health.
A vegetarian diet is a diet consisting wholly of vegetables, fruits, grains, nuts, and sometimes eggs or diary products. Different vegetarian diet variations are chosen for different reasons depending on age, gender, religion, educational level and overall perceived health beliefs
Many choose a vegetarian lifestyle for moral reason (it is wrong to kill animals) while others for health reason ( vegetarians live longer and are less sick ).
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Many studies agree that a vegetarian diet can offer a range of health benefits. The reason is that many people who follow a vegetarian diet tend to consume a high proportion of fresh, healthful, plant based foods, which provide antioxidants and fiber. A vegan or vegetarian diet may reduce the risk of cardiovascular disease and various types if cancer.
Plant based diets may help reduce the risk of metabolic syndrome, which includes obesity and type 2 diabetes.
A vegetarian diet can provide a wide variety of healthful, nutritious foods, but what the person eats will depends on the type of diet they are following and their personal food choices.
There is a variety of diets that come under the umbrella term vegetarian;
Vegan diet; eliminates meat, fish, poultry, eggs and diary products, as well as other animal-derived products, such as honey.
Lacto-ovo-vegetarians avoid both meat and fish but consume diary and eggs
Lacto-vegetarians consume diary products but no eggs
Ovo-vegetarians consume eggs but no diary
Pesco-vegetarians avoid meat and poultry but eat fish.
Flexitarian incorporates occasional meat, fish or poultry.
While some meat-eaters stereotype the motivations of vegetarians, the truth is the decision to adopt a meat-free diet is a complex, multi-faceted dietary choice.
Healthy eating as a vegetarian
Base meals on starchy carbohydrates
Starchy foods such as potatoes , bread, cereals, rice and pasta should make up just over a third of the food you eat. Starchy food should be eaten everyday as part of a healthy, balanced diet.
Starchy foods are a good source of energy and the main source of a range of nutrients in our diet. As well as starch, they contain fibre, calcium, iron and B vitamins.
Diary or dairy alternatives are needed for calcium milk and dairy products, such as cheese and yoghurt, are good sources of protein, calcium and vitamins A and B12.
This food group includes milk and dairy alternatives, such as fortified unsweetened soya, rice and oat drinks, which also contain calcium.
Eat beans, pulses, eggs and other sources of protein
Pulses include beans, peas and lentils. They are a low fat source of protein, fibre, vitamins and minerals and count as a portion of vegetables. Nuts and seeds are also a source of protein and other nutrients.
Limit foods high in fat, salt and sugar. Foods high in salt, fat and sugar, such as cream, chocolate, crisps, biscuits, pastries, ice cream, cakes and puddings, should be eaten less often and in small amounts.
Unsaturated fats, including vegetable, rapeseed, olive and sunflower oils, are healthier than saturated fats. But all types of fat are high in energy and should be eaten sparingly.
It is worth remembering, however, that going veggie will not make a person healthy overnight. To see improvements in health, it is essential to plan well, include a variety of ingredients, and make the diet part of an overall healthful lifestyle.