Vegetarian diets should be colorful and delicious.
Maybe you're interested in being vegetarian for health reasons or for ethical or environmental considerations. Whatever your motivation, ensure you're getting the nutrition you need by choosing foods wisely. Vegetarians can be just as healthy (if not healthier) than omnivores if they know plan and select the right diet.
What Kind of Vegetarian?
Different types of diets can be called "vegetarian." If you eat dairy products and eggs, you're the type of vegetarian often called "ovo-lacto." If you eat no animal products whatsoever, then you're part of the group usually referred to as "vegan."
The Protein Question
All vegetarians will inevitably be asked by concerned family and friends, "What about protein? How do you get enough protein?" Whether you're a tofu fanatic or not, you can still get a completely adequate supply of protein as an ovo-lacto vegetarian or vegan. Ovo-lacto vegetarians have a somewhat easier time of it, since they get a lot of protein from dairy and egg products. These products also supply "complete" proteins with all the amino acids humans need for health. However, vegans also obtain a great deal of protein from soy products, legumes, nuts and grains. Except for protein from soy and the grain quinoa, however, these are incomplete proteins and must be eaten as part of a varied diet for the body to obtain all the amino acids it needs. Rice served with beans provides a complete protein combination, as does nut butter on whole-grain bread. These foods do not have to be eaten in the same meal for the body to be able to use them effectively; they just need to be eaten during the same day.
Eat a Varied Diet
It's easy for many vegetarians and vegans to fall into a rut of eating the same meat substitutes, breads and starchy foods every day. However, for the best nutrition as a vegetarian, eat a wide variety of foods daily. Try to include different colors and types of foods in every meal. Experiment with new recipes and ingredients regularly. In addition to ensuring you obtain many different nutrients and complete proteins, you'll also have more fun with a varied diet.
Special Considerations for Vegans
Vegans also must keep in mind the need for vitamin B12. The only way to obtain vitamin B12 as a vegan is by eating fortified foods (foods with added vitamins) or by taking a B12 supplement. Fortified foods that often include added B12 are cereals, some soy products and nutritional yeast. Nutritional yeast is not the same yeast used to bake bread, but is a powdery yellow substance that can be used in recipes or sprinkled on foods, often to simulate a cheesy flavor. A vitamin B12 deficiency can result in anemia and damage to the nervous system, so it's critical that vegans consume a quality source of B12 on a regular basis.
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