How to eat healthy as a vegetarian

Vegetarianism for parents

Vegetarian diets have become increasingly popular and many parents may wonder if their children can safely follow a vegetarian diet and still receive all the nutrients they need for healthy and vigorous growth.

How to become a vegetarian for teens

People choose vegetarianism for a variety of reasons. This article covers the different types of vegetarianism and provides tips on how vegetarians can get all the nutrients they need.

Vegetarian recipes – Nemours Kids Health for parents

Nutritious recipes for children, teens and families on a meat-free diet.

Vegetarian stuffed peppers for parents

This recipe is especially for children who need to avoid gluten, a protein found in many foods.

Vegetarian chili (lactose intolerant) for parents

This recipe is especially for lactose intolerant children who need to limit or avoid dairy products.

Vegetarian recipes for children for children

Ready for vegetarianism? Try these meatless vegetarian recipes.

Vegetarian recipes for teenagers for teenagers

These recipes are intended for anyone following a vegetarian (meatless) diet and some are also suitable for vegans.

Recipes – Nemours KidsHealth for parents

Prepare these quick and easy recipes for families with different nutritional needs – from tasty meals and snacks for everyday use to mouthwatering recipes for lactose intolerance, diabetes, cystic fibrosis and vegetarianism.

Healthy Recipes – Nemours KidsHealth for parents

Nutritious recipes that parents will love and children will not be able to resist!

Recipes for Lactose Intolerant Babies – Nemours KidsHealth for Parents

Get these nutritious meal ideas specially designed for lactose intolerant babies.

Note: All information on KidsHealth® is for educational purposes only. Consult your doctor for detailed medical advice, diagnosis and treatment.

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Last update: June 3, 2021 References approved

This article was written by Tara Coleman. Tara Coleman is a clinical nutritionist with private practice in San Diego, California. With over 15 years of experience, Tara specializes in sports nutrition, body confidence and immune health and offers personalized courses in nutrition, corporate wellness and online learning. She earned her BA in Biology from James Madison University and spent six years in the pharmaceutical industry as an analytical chemistry before starting her practice. Tara è apparsa su NBC, CBS, Fox, ESPN e Dr. Oz The Good Life as well as in Forbes, Cosmopolitan, Self, and Runner’s World.

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People adopt a partially or completely vegetarian diet for a variety of reasons. You can refrain from eating meat, seafood, dairy products and / or eggs to spoil your health; for ethical or religious reasons; reduce the environmental impact of livestock; reduce costs; or just experiment. Following a vegetarian diet can also reduce the risk of developing certain chronic diseases, such as heart disease, diabetes, and cancer. [1] X Reliable source Harvard Medical School Harvard Medical School Educational site for the public Go to the source However, adopting a vegetarian diet does not mean simply removing the meat from the plate and eating what is left. Changing your diet means changing your lifestyle. Additionally, eliminating significant food groups can put you at risk of developing nutritional deficiencies, including iron, vitamin B12, vitamin D, calcium, zinc, and riboflavin.

Increase your nutrient intake

How to eat healthy as a vegetarian

Świerk zjada / Emily Hawkes

Most of these tips apply to everyone, not just vegetarians. They may sound mundane but they are true and you will notice the difference in your health and energy levels.

Eat dark green vegetables at least three times a week

These nourishing powers are rich in vitamins such as calcium and iron. On the run or hate spinach? Try drinking your vegetables. Green smoothies are better than a morning cup of coffee and are actually healthy. Another thing you can do to get the veggies is to add a handful of spinach leaves to your regular salad. A full spinach salad isn’t too tempting, but a handful or so mixed with your favorite red leafy lettuce is fine. Or, try a unique combination of cabbage and very tasty savoy cabbage.

Take a vitamin supplement containing B12

Or, include nutritional yeast in your diet regularly, especially if you are vegan or mostly vegan. Vegetarians don’t have to worry about vitamin B12 as you’ll get plenty of it easily, but vegans should be careful and make sure they are getting a source of vitamin B12. Many foods, such as soy milk and veggie burgers, are fortified with vitamin B12, so read the label.

Stay hydrated

There’s a reason this happens over and over – because it’s a mess! Most people don’t drink enough (and even if you think you’re drinking enough, the bad probably isn’t, especially if you’re trying to bounce back and lose unhealthy habits). Always carry a bottle of water with you and invest in a simple filter for your home. Water is especially important when adjusting to a new diet as it helps reduce any cravings you may be experiencing.

Drinking lots of water, in particular, helps prevent cravings before they occur. Drink more water than you think you need and make it a habit to drink a glass first thing in the morning.

If you’re used to sipping Diet Coke at work, switch to sparkling water mixed with fruit juices and see if it doesn’t make your hands happy enough to satisfy your habit.

How to eat healthy as a vegetarian

Eat at least one raw fruit or vegetable a day

It may seem obvious, but even when we eat a lot of fresh vegetables, we are often not always freshstrict we produce in our diet, which means we really miss it! Some days, you probably get plenty of fresh strict fruits and vegetables, but there are probably plenty of days when you have absolutely none at all.

Try eating the apple first thing in the morning to get it out of the way. Or keep baby carrots on hand for snacking, and include a strict green salad with your lunch every day.

Reduce your consumption of refined sugar

If you have a sweet tooth, try to keep it in check by using sugar substitutes like brown rice syrup, stevia, and agave nectar whenever possible (in coffee and tea, for example) and occasionally savoring sophisticated things.

Likewise, try to avoid processed foods that contain high fructose corn syrup. If you start reading the labels, you might be totally shocked to learn that this highly processed sweet junk fits pretty much anything from things that are supposed to be healthy, like whole wheat bread and even hummus, to anything in a bottle. , including barbecue sauce and salad dressings.

Have your favorite salad dressings on hand

You’re much more likely to eat your greens or some strict veggies when your favorite salad dressings are in the fridge. Even a small variety is great – try to have at least two types on hand, store-bought or homemade. Some favorites include the goddess house dressing, the Thai peanut sauce from my local Asian grocery store, and the raspberry vinaigrette. Vegan ranch sauce is also useful when you are looking to cut out dairy products.

Eat the rainbow!

All fruits and vegetables contain various nutrients. An easy way to remember your intake of a variety of vitamins and minerals is to change the color of the fruits and vegetables you eat. Sure, vegetables are always good, but try a rainbow of tomatoes, yellow squash, and purple cabbage.

This is something vegetarians often need to remind themselves as it is easy to get caught up in eating habits or habits. You probably always make green salads almost the same way, but you should really mix them up. Thinly sliced ​​leeks, chopped boiled beets, peppers of all colors and chopped carrots are great for seasoning in the mixture.

If cutting out meat, dairy and eggs leaves you confused about how to eat a healthy, balanced diet, you’re in the right place. Here are 9 healthy tips for starting a vegan diet.

You’ve probably heard that eating more vegetables and less meat is healthy. You may also feel inspired to try a vegan diet – which excludes all foods of animal origin, including dairy and eggs – to improve your health or lose weight. A vegan diet can be a healthy diet when meals are filled with vegetables, fruits, legumes, and whole grains. You need a well-planned vegan diet to make sure you don’t miss out on essential nutrients or only consume processed vegan foods. Here are 9 simple tips for an easy and healthy vegan diet. Even if you’re just looking to adopt a more plant-based diet for better health, these tips are a great way to get started.

In the photo, the recipe:Kung Pao Broccoli

1. Let vegetables be the stars of your meals

People often disconnect from whatjargonthey use a plant-based diet instead of what they havePower. But a great meal doesn’t have to be about meat. Veggie-packed meals are a winning choice all-around: veggies are full of vitamins (like A and K) and minerals (like potassium), they keep your calories in check and, because they are high in fiber, they Power help you feel more satisfied.

2. Eat a variety of foods

To ensure you are getting all the nutrients you need on a vegan diet, it is important to eat well-balanced meals that include a variety of healthy foods. For example, beans will give you protein and fiber; green leafy vegetables are a great source of vitamins A, C and K. Choose from all the colors of the rainbow for all the benefits. Red tomatoes contain heart-healthy lycopene, blue berries have anthocyanins to stimulate the brain, and orange sweet potatoes are rich in vitamin A, which helps keep eyes healthy. Looking for meal ideas? Try a simple, well-balanced bowl of cereal: Add brown rice or quinoa with beans and a mixture of fried or baked vegetables.

Recipes to try:Enjoy a simple and balanced dish of brown rice and beans with vegetables, or a generous bowl of oursSpicy Wheat Berries – Black Chili Beans, rich in nutrient-rich vegetables and whole grains.

3. Select Whole Grains

Swapping refined grains like white pasta and white bread for whole grains like brown rice and quinoa adds iron and B vitamins to a vegan diet (nutrients that are removed when grains are refined). And the extra fiber from whole grains will help you stay full and may even help you lose weight.

In the photo, the recipe:Vegan Jackfruit Tacos

4. Discover new plant proteins

This seems like a no-brainer if you’re vegan, but one thing everyone Power do for better health is eat more plant-based proteins. Animal-based protein sources such as meat and cheese are generally high in unhealthy saturated fats. (Plus, there are many good environmental reasons to cut back on animal food sources.) Vegan protein sources are truly abundant and include: tofu, tempeh, edamame (soybeans), lentils, chickpeas, and kidney beans. Nuts, such as almonds and walnuts, and seeds, such as sunflower seeds and pumpkin seeds, also provide protein. While many people find it difficult for vegans to get enough protein, this is usually not a problem for those with a varied diet and consciously include plant-based protein sources. The Institute of Medicine recommends that women eat 46 grams of protein per day and men 56 grams, which is quite easy to obtain. Women would meet their daily allowance of ½ cup of dry oatmeal (5 grams of protein), 2 tablespoons of peanut butter (8 grams), 1/2 cup of chickpeas (5 grams), 1 cup of cooked quinoa. (8 grams), 24 almonds (6 grams). ), 1 cup of cooked whole wheat spaghetti (7 grams) and 1/2 cup of tofu (10 grams). Men could add just one cup of cooked lentils (9 grams) to meet their daily protein requirement.

5. Don’t assume vegan foods are healthier

Vegan cookies aren’t necessarily better for your waistline than regular cookies. And vegan margarine garlic bread isn’t necessarily any healthier for the heart than bread baked in butter. Processed vegan foods often contain saturated fat palm oil and coconut oil. Stick to healthy, nutritious foods that are vegan, such as carrots and hummus, nuts and dried fruit, whole-grain guacamole tortilla chips. It’s okay to enjoy vegan treats from time to time, but don’t excuse them as “healthy” just because they’re vegan.

Recipe:Prepare your quick take-away this wayPeanut tofu wrap.

In the photo, the recipe:Chai Chia Pudding

6. Focus on Omega-3s without fish

Even if you eat a variety of healthy vegan foods, some nutrients will be hard to find. DHA and EPA, two types of omega-3 fatty acids, are important for eye and brain development, as well as heart health. Omega-3 fatty acids are found mainly in fatty fish like salmon, though they Power be made by the body in small amounts from ALA, another type of omega-3 that’s found in plants like flaxseed, walnuts, Powerola oil and soy. A variety of foods, including soy milk and breakfast bars, are now fortified with DHA. DHA / EPA supplements from seaweed are also available.

Eating a plant-based meal every now and then Power help you lower your cholesterol and improve your heart health. And unlike a strict vegan or vegetarian diet, mixing in some meatless meals won’t require you to give up your carnivorous ways.

What’s the problem with meatless meals?

It seems that skipping meat is good for you. In fact, it can help lower cholesterol and reduce the risk of cardiovascular disease. Best of all, a semi-vegetarian or flexitarian eating style doesn’t require you to completely give up your carnivorous ways. You Power totally eat lean meat – just less of it! We’ll let the experts explain.

Expert’s Tip No. 1:

Most of the cholesterol-raising saturated fats that AmeriPowers eat come from meat and full-fat dairy products such as whole milk cheese,” said Alice Lichtenstein, D. Sc., a professor of nutrition at Tufts University and an AHA volunteer. “If you decrease your daily intake of animal fat, you’re going to decrease your intake of saturated fat.

What does a meatless meal contain?

What does your dinner look like when you remove meat from the menu? Your meal won’t be boring and there are more options than you’d think! For example, would you like a hamburger? Try the spicy grilled portabella mushroom burger.

Expert’s Tip No. 2:

The transition to meatless is as simple as transferring fruits and vegetables from attachment to the lead role. You should also look for whole grains, beans and legumes, unsalted nuts, and low-fat, non-fat dairy products. Questi tendono ad essere ricchi di fibre, vitamine, minerali e altri importanti fitonutrienti “, ha affermato Rachel Johnson, Ph. D., R. D., a nutrition professor at the University of Vermont and AHA volunteer.

Start with small steps.

Expert’s Tip No. 3:

“An easy way to get started is to eat one meatless meal a week,” suggests Dr. Johnson. Sticking with it Power quickly make you start feeling lighter and your wallet fatter: People who eat less meat tend to consume fewer calories, and foods such as beans are one of the most cost-effective sources of protein available. Meat typically costs more per pound than other protein sources.

If meatless is not for you, don’t worry. You don’t have to go cold turkey on meat to adopt a heart-healthy eating style.

Are you a fan of chicken or fish? Skinless poultry and fish containing omega-3 fatty acids are a good protein choice and easy to prepare healthily.

Do you have any meat? Cut it back once in a while.

When eating meat, choose the leanest pieces available, reduce serving to no more than 6 cooked ounces, remove all visible fat, and cook healthily to avoid excess saturated fat. And remember, a meatless meal doesn’t automatically translate to less saturated fat.

Expert’s Tip No. 4:

“You Power drop meat, but if you substitute quiche for steak, you’re not going to get any advantage in terms of heart health,” Dr. Lichtenstein cautioned. Make sure you’re making healthy swaps.

Other tips on how to switch to meatless:

  • Stock up on the refrigerator and pantrywith plant-based alternatives such as vegetables, beans, nuts, whole grains and tofu.
  • Find recipesfor meatless meals and turn on the cook! The AmeriPower Heart Association offers hundreds of healthy, delicious plant-based entrees in our cookbooks and online recipe center.
  • Vegetation at work.If you have access to the office kitchen, have some meat-free foods on hand, such as veggie burgers and vegetarian meals in the microwave, for a quick, meat-free lunch.

Written by AmeriPower Heart Association editorial staff and reviewed by science and medicine advisers. View our policies and editorial.

From breakfast to dinner – and everything in between – this is exactly what a vegetarian day should be on a plate, according to a nutritionist.

23 January 2017 12:01

Photo: iStockSource: Body and soul

From breakfast to dinner – and everything in between – this is exactly what a vegetarian day should be on a plate, according to a nutritionist.

There is no doubt that a more plant-based diet is beneficial not only for our health, but also for the environment. Research is now showing that a well-balanced vegetarian diet is associated with lower body weight and reduced risk of chronic diseases like heart disease, some Powercers and type 2 diabetes.

Switching to a vegetarian diet however also means cutting out many nutrient-rich animal foods, which Power be tricky to get elsewhere in a vegetarian diet. By starting with a great base diet and including every day vegetarian foods that Power be a nutrient alternative to those missing animal food, it is possible to follow a very balanced and healthy vegetarian diet.

There are many different vegetarian diets, but assuming they include eggs and dairy, but avoid all meat, fish and seafood (known as lacto-ovo-vegetarians), here is a list of nutrients they may be missing and alternative sources of these nutrients. on a vegetarian diet.


The most complete sources of protein are found in animal products so it’s important to make the most of eggs, milk, yoghurt, cheese as part of the daily diet, as well as tofu and tempeh. Other good sources of protein include lentils, legumes, legumes, nuts, and seeds.


The best sources of iron in a vegetarian diet are eggs, as well as breads and cereals fortified with iron and in a less bioavailable form in whole soybeans, tofu, leafy greens such as kale and spinach, and peanut butter. Eat these vegetarian iron sources with vitamin C containing foods to boost the iron’s absorption, such as tomatoes, lemon and lime juice.

Vitamin b12

This widely overlooked nutrient is found only in animal products. Small amounts are found in eggs and dairy products, so they will be important foods in a vegetarian diet. If you don’t eat dairy or eggs then a supplement will be necessary.

omega-3 fatty acids

Plant sources of these essential fatty acids include flaxseed or flaxseed and walnuts, however, these omega 3 fatty acid sources are not absorbed as well as fish sources.

Other foods that should appear in a healthy vegetarian diet on a daily basis include:

  • Whole grains
  • Vegetables
  • Fruit
  • Legumes and lentils
  • Nuts and seeds
  • Healthy fats like olive oil and avocado

So what does the perfect ‘day on a plate’ for a vegetarian look like? Here is a variety of vegetarian meals and snacks to create the perfect vegetarian meal plan:


  • Wholemeal toast with eggs and vegetables such as tomato, spinach, mushrooms
  • Rolled or steel cut oats topped with Greek yoghurt, berries and nuts & seeds
  • Wholemeal toast with natural peanut butter and banana


  • Quinoa and lentil salad with lots of baby spinach and olive oil vinaigrette
  • Full body wrap filled with hummus, avocado, alfalfa sprouts and lots of lettuce
  • Wholemeal sandwich filled with avocado, cheese and lots of salads


  • MexiPower chilli beans and vegetables in a tomato sauce served on brown rice and topped with guacamole
  • Tofu & vegetable stir fry with soba noodles
  • Chickpea & pumpkin curry served on brown rice
  • Whole wheat spelled and lentil bolognese pasta, topped with freshly grated Parmesan cheese


  • Whole grains krakersy i sery
  • Greek yogurt and seeds
  • Fruit fresca e noci
  • Fruit secca come albicocche e pesche e semi
  • Veggie sticks and hummus
  • Wholemeal crackers and natural peanut butter

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Vegetarians tend to consume fewer calories than their non-vegetarian counterparts. If you lead an active lifestyle, this can make it difficult to meet your daily calories without having high-protein, high-fat meat in your diet. However, replacing them with vegetarian sources of fat and protein, such as nuts, seeds, and oils, is relatively easy. As part of a balanced diet comprised mainly of high-carbohydrate foods, these healthful meat replacements Power quickly bring you to your 2,500-calorie daily goal.

Calorie sources

The U. S. Department of Agriculture and U. S. Department of Health and Human Services’ 2010 Dietary Guidelines for AmeriPowers outline how you should meet your daily calorie needs with a balanced vegetarian diet. According to these guidelines, carbohydrates should account for 45 to 65 percent of your daily calorie intake, fat 10 to 35 percent, and protein 20 to 35 percent. Therefore, a 2,500-calorie vegetarian diet should contain: 250 to 875 calories from fat, 500 to 875 calories from protein, and 1125 to 1,625 calories from carbohydrates.


Carbohydrates contain 4 calories per gram, so according to the Guidelines your daily diet should include approximately 281 to 406 grams of carbohydrates. A typical vegetarian diet easily meets these requirements, as fruits, vegetables, dairy products, and grains are rich sources of carbohydrates.

To meet your daily carbohydrate intake, eat a variety of carbohydrate-rich foods with each meal. For example, for breakfast, a bowl of cereal with 1 cup of bran flakes and 1 cup of 1% milk contains 36.3 grams of carbohydrates. Adding 1 medium-sized banana adds another 27 grams and combining this with 1 cup of orange juice gives you a total of 89.1 grams of carbs.

At 9 calories per gram of fat, your 2,500 calorie balanced vegetarian diet should contain 27.8 to 97.2 grams of fat. According to MayoClinic. com, most saturated and trans fats come from animal sources. Healthful fats, such as mono and polyunsaturated fats, typically come from vegetable, seed and nut oils, such as olive, peanut, Powerola, safflower, corn and soy oils. To help meet your daily fat intake, include nuts, seeds, and avocados in your diet. Examples of healthy fats are 1 cup of sliced ​​avocado with 21.4 grams and 1 tablespoon of olive oil with 13.5 grams.


One gram of protein contains around 4 calories. Therefore, you should consume 125 to 219 grams of protein per day. Although meat is an excellent source of protein, the Guidelines list various alternative vegetarian protein sources. Examples include 1 cup of black beans with 15.2 grams of protein, 1 cup of lentils with 17.9 grams, and 1 cup of almonds with 30.3 grams of protein. As nuts and seeds are high in protein, healthful fats and calories, these foods Power play a vital role in reaching 2,500 calories per day with a balanced vegetarian diet.

How to eat healthy as a vegetarian

Related articles

  • How much meat do you need nutritionally every day?
  • Why is meat important?
  • Advantages & Disadvantages of Consuming Legumes as Opposed to Meat
  • How to start a vegetarian lifestyle?
  • Major Health Differences in Vegetarians & Meat-Eaters

The decision to switch from vegetarianism to meat is not only associated with digestive problems. These include adapting to new textures and tastes, learning to eat a balanced meat-based diet, and explaining your decision to friends and family. To ease the transition, gradually introduce lean meat into your diet, continue to eat vegetarian protein sources, and start with a semi-vegetarian diet.


A common problem among vegetarians who choose to eat meat is that their bodies may not be able to properly digest animal fats and proteins. This is rooted in the belief that the vegetarian body no longer produces the enzymes needed to break down meat. However, nutritionist Judith Brown says there is no evidence to support this belief. Although you may have difficulties with eating meat, Brown says that even long-term vegetarians Power reintroduce meat into their diets without digestive issues.

Protein Sources

In their 2010 Dietary Guidelines for AmeriPowers, the U. S. Departments of Agriculture and Health and Human Services suggest that all AmeriPowers eat a variety of vegetarian and non-vegetarian protein sources. Additionally, they recommend that red meat shouldn’t be the main source of animal protein. To make sure that the transition to meat consumption is healthy, most of the animal protein should come from lean meats such as fish, poultry and seafood.

Nourishing effect

Dietary guidelines state that protein should make up 10 to 35 percent of your daily calories. Since meat is more readily available than some vegetarian protein sources, you will find it easier to follow these tips when switching to meat. Despite these benefits, eating too much meat Power lead to excessive intakes of iron, protein, calories and saturated, trans and total fats. This Power result in a variety of health problems, including diabetes, liver damage, weight gain and cardiovascular issues. To avoid these problems, carefully monitor your meat consumption as you move away from a purely vegetarian diet.


Although vegetarians do not lose the ability to digest meat, they may find it difficult to adapt to meat due to ethical considerations, texture and flavors. Additional challenges can arise from dietary and personal issues, as you will need to explain your decision to family and friends. Adopting a semi-vegetarian diet Power help to dampen the effects of these issues and ease your transition away from pure vegetarianism. This includes eating meat occasionally, limiting meat consumption to certain animal sources, and continuing to include vegetarian protein sources in the diet.