What exactly is a Vegetarian Diet (or vegetarian diet)?

Vegetarian diets are eating plans that emphasize plant-based food, like fruits, vegetables and legumes. The vegetarian diet excludes meat, poultry and fish as well as eggs, milk, honey, and dairy products. A vegetarian diet can be further divided into different categories, such as vegan, pescatarian, and lacto-ovo-vegetarian.

A Vegetarian Diet has many benefits

Vegetarian diets have many health benefits. Research has shown that following a vegetarian diet can reduce your risk of getting certain chronic diseases such as diabetes and heart disease. The bad cholesterol and blood pressure levels, as well as the body mass index (BMI) of vegetarians, are lower than those found in other people. Vegetarians also have higher intakes in fiber, vitamins and minerals.

• Lower risk for chronic diseases
• Lower levels of bad cholesterol and blood pressure.
• Increased intake of vitamins and minerals as well as fiber is a sign that you are getting more antioxidants.

A Vegetarian Diet Has Its Advantages

There are some benefits to eating vegetarian, but there can also be drawbacks. Vegetarians might not be getting enough protein. Vegetarians should ensure they get enough essential amino acids from seeds, legumes and nuts. Plant-based protein is not as complete than animal proteins. Vegetarians might not have certain nutrients that are only found in animal products such as vitamin B12 and iron.

• Possible shortage of protein
• Some nutrients, like vitamin B12 and iron that are only found in animal products may be deficient.

Views from experts and professionals regarding vegetarian diet

When done correctly, experts and health professionals agree that vegetarianism can be healthy. To ensure that you get all of the necessary vitamins and minerals, it is essential to consume a wide variety of plant-based food options. It is also important to be mindful of portion size and avoid processed foods. Talk to your doctor or nutritionist if you are a vegetarian who is pregnant or nursing to discuss supplementing nutrients such as vitamin B12 or omega-3 fatty acid.

How to Start a Vegetarian Diet

Here are some helpful tips for those looking to transition to a vegetarian lifestyle.

• You can start slowly - first try to eat meatless for one day per week, and gradually increase your frequency.
• Discover new ways to cook - browse online for vegetarian recipes or consult cookbooks. Then, get creative with these recipes.
• Increase your intake of plant-based proteins by eating beans, lentils and quinoa as well as nuts and seeds.
• You should ensure you get sufficient iron. Leafy green vegetables and legumes are good options for iron. Whole grains, dried fruits, whole grains, and tofu all provide iron.
• Vitamin B12 Supplement - Vitamin B12 can only be found in animal products. Vegetarians need to supplement their vitamin B12 intake with either a multivitamin, or a separate vitamin B12 supplement.
• Keep hydrated, particularly if you are exercising.

Here are some tips to make it easy or quick

It can be daunting to make the switch to vegetarianism. These are some helpful tips that will make the transition easier and faster.

• Preparing meals in advance so that you have food ready for when you need it.
• You should always have snacks available. Stock up on snacks such as nuts, seeds and dried fruits so that you aren't hungry in between meals.
• Plant-based meats are an option - If you don't like the flavor of meat, there may be plant-based alternatives.
• Smoothies are a great option for quick breakfasts or snacks. Make a large batch and keep them in the refrigerator.
• Look for convenience: Pre-chopped veggies, canned beans and other convenient foods can make meal preparation faster.
• Keep your fridge and pantry organized to make it easy for you to find the right items.

Here are some examples of how it's done

These are just a few examples of vegetarian meals that you can follow:

• Overnight oatmeal with banana, nut butter and chia seeds for breakfast
• Lunch: A veggie wrap made with avocado, spinach and tomatoes
• Get a snack: Slices of apple with almond butter
• Lentil tacos served with beans, corn and bell peppers
• For dessert, bake apples with cinnamon and walnuts

Alternatives to the Meat-Based Diet and Why Vegetarian Diet Is Better than Others

Many people compare a vegetarian diet to the Paleo or Ketogenic diets. These diets offer health benefits but not the same health benefits that a vegetarian one. The Paleo Diet forbids the consumption of legumes and grains, both important nutrients and sources of vitamins and fiber. Ketogenic eating eliminates starchy and most fruits, both of which are rich in vitamins, minerals and antioxidants. A vegetarian diet, on the other hand, includes all these food groups which is much more healthy.

A vegetarian diet is a nutritious and healthy way to eat. There are many health benefits to a vegetarian diet, including lowering your risk for chronic diseases and increasing your intake of nutrients. You need to ensure that you get enough vitamins, minerals and protein. A vegetarian diet is easy to prepare with a bit of planning.