Vegetarian diets are more popular than ever, with people embracing them for all sorts of reasons—better health, animal welfare, or a desire to reduce their environmental footprint. Cutting out meat can lower your risk of heart disease, diabetes, and certain types of cancer. But going vegetarian isn’t just about saying goodbye to steak. To truly feel your best on a vegetarian diet, it’s important to think carefully about what’s on your plate.
There’s no one-size-fits-all solution to vegetarianism. Some avoid all animal foods, while some still eat such items as eggs, milk, or even fish. Lacto-vegetarians consume milk but no eggs, meat, or fish. Ovo-vegetarians do the reverse: eggs but not milk, meat, or fish. Lacto-ovo vegetarians consume both eggs and milk but avoid meat and fish. Pescatarians eat fish but no other meat. And vegans eat nothing that comes from animals. Some people find an in-between route, eating a primarily plant-based diet but adding animal foods on occasion.
Whichever path you take, planning is important. It’s quite easy to rely on convenience foods that may be vegetarian, but aren’t always healthy. A well-planned vegetarian diet, however, can provide your body with everything it requires at any age in life, even pregnancy or breastfeeding.
One of the major nutrients to watch is protein. It’s used to build and repair muscles, bones, and organs. If you consume eggs or dairy, they’re wonderful sources. But even if you don’t, you have more than enough plant foods like beans, lentils, tofu, nuts, seeds, and whole grains. The trick is variety—consuming various protein sources throughout the day so your body has access to all the amino acids that it requires.
Calcium and vitamin D are crucial to bone health. Both occur naturally in dairy, but if you’re avoiding them, you can find fortified plant milks, calcium-fortified tofu, and dark leafy greens such as broccoli and kale. Vitamin D may be harder, particularly if you reside in a place with low sunlight levels. Plant milks and some cereals are fortified, but most find that taking a supplement keeps them in the right direction.
Vitamin B12 is one that vegetarians, particularly vegans, must watch very carefully. It occurs primarily in animal foods, and a lack of it can cause severe health problems such as anemia or neurological issues. Fortified foods like cereals and plant milks can provide some benefit, but many find that taking a B12 supplement is the simplest solution.
Omega-3 fatty acids, particularly DHA and EPA, play a crucial role in heart and brain functioning. Fish is full of them, but if that’s not an option, you can obtain omega-3s from walnuts, chia seeds, flaxseeds, and canola oil. Plant-based supplements derived from algae that yield DHA and EPA are also available.
Iron and zinc also need consideration. Iron appears in beans, lentils, whole grain products, and greens, but your body doesn’t absorb it quite as well from plants as it does from animal products. You can assist your body by serving iron-containing foods with foods high in vitamin C, such as citrus fruits or bell peppers. Zinc appears in nuts, seeds, whole grains, and milk, but once again, your body may not be as well-equipped to absorb it from plant foods. Those who base their diets on grains and legumes may require more zinc in general, and some may find a supplement helpful, particularly during pregnancy or under certain health conditions.
Don’t overlook iodine, which keeps your thyroid in tip-top shape. If you’re not consuming dairy or seafood, you may be lacking. Iodized salt or seaweed can be the solution.
Switching to a vegetarian diet doesn’t need to be overwhelming. Begin slowly—perhaps a few meatless days a week—and gradually increase your number. Experiment with new recipes showcasing plant-based proteins like tofu, lentils, or beans. Use your favorite foods and substitute the meat with something different: chili with more beans for beef, or stir-fry with tofu for chicken. And venture into international cuisines—most cultures have great vegetarian dishes that are part of their heritage, such as Indian curries or Middle Eastern falafel.
The true key is variety. A rainbow of fruits and vegetables, whole grains, legumes, nuts, and seeds will ensure that you get the nutrients you require. Don’t stress about every single meal being perfectly balanced—aim for balance throughout the day or week. And as with any diet, it’s a good idea to moderate foods high in sugar, salt, and unhealthy fats.
With some reflection and a tolerance for experimentation, a vegetable-only diet can be highly gratifying—and tasty as well.