are the same for vegetarians and non-vegetarians.
Eat a heathy diet and balance calories eaten with
calories burned.
Anyone following a vegetarian
diet needs to make sure to get
enough important nutrients.
This is because it may be hard
to get all the calories and
nutrients needed for growth
and development and to
maintain good health. Careful
planning may be needed for
certain groups of people such
as:
Young children and teens
Pregnant or breast-feeding
women
Older adults
People with cancer, more
severe lung problems, and
other illnesses.
Vegetarian diets are usually high in fiber. High-fiber
diets may lack calories, which can lead to:
Growth and development problems in infants and
children
Poor growth of a baby while still in a mother’s
womb
Weight-loss in those who are ill or older
Vegetarian diets often lack certain vitamins and
nutrients. You may want to pay attention to the
following:
Vitamin B12
Sources include eggs, milk products, and foods
that have B12 added to them (fortified).
Vitamin D
This vitamin is found in fatty fish, egg yolks, and
foods that are fortified with vitamin D, such as soy
milk and cereals.
Zinc
Sources of this mineral include beans and foods
fortified with zinc, such as milk and cereals.
Iron
This mineral is found in beans, green vegetables,
and foods fortified with iron such as cereals. Eating
foods that are high in vitamin C at the same meal as
iron-rich foods increase iron absorption. Vitamin C
helps the body absorb iron.
Calcium
Sources of this mineral include milk, seeds, beans,
nuts, green vegetables, and foods fortified with
calcium such as fruit juices.
Protein
Sources of protein include fish, eggs, beans, soy
products, nuts and nut butters.
If you eat fish, eggs, and dairy, getting enough
protein should be easy. Even if you do not, proteins
from plants can still provide a healthy diet:
Soy protein, such as soy nuts, tofu, veggie
burgers, chicken substitute, and soy cheese
Legumes and beans, such as navy beans, split peas, chickpeas
Nuts, peanut butter and other nut butters,
almond milk
Seeds
Whole grains
Vegetarian diets that include some dairy products
and eggs are nutritionally sound.
When following a vegetarian diet, keep in mind the
following:
Eat different kinds of foods, including vegetables,
fruits, beans, nuts, seeds, whole grains, and dairy
and eggs if your diet includes these.
Limit foods that are high in sugar, salt (sodium),
and fat.
Do not make up for a missing nutrient by
overeating another. For example, do not eat a lot
of high-fat cheese to replace meat.
Getting enough nutrients
Other tips
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