Can vegetarians consume healthy diets, even without meat? Let’s start out with the idea of meat being the most important part of a meal/diet. Do many people think this, particularly those who aren’t vegetarians? Yes. Is it the truth? No! Meat is not the most important of a diet, in fact meat is not recommended to be eaten more than twice a week due to the high fat content, in particular saturated fatty acids. So how else can vegetarians get their protein? And, what nutrients should vegetarians focus on?

Protein is a very integral part of our diet as it is crucial to growth and maintenance. Vegetarians get their protein just as non-vegetarians do…through plant protein! Plant protein is found in items such as nuts, beans, peas, soy products, and whole grains. Many people eat these items without knowing that they are getting the same quality of protein as in meat, except without all the added fat.

Plant protein sources deliver healthy fiber, vitamins, and minerals to our bodies. For vegetarians in particular, it is wise to monitor your cheese intake. Many unconsciously substitute cheese products (high in fat) for the lack of meat protein. However, it would be more beneficial to substitute meat protein for low-fat protein sources, such as nuts, beans and lentils.

Iron is a mineral that often comes from meat products. For vegetarians it is true that they need to watch their iron intake. Iron is important for carrying oxygen to our blood, without it we would not be able to function properly. However, in a world where technology is growing, we have come to a point where many of our foods are fortified with vitamins or minerals. Breakfast cereals, in particular, can often be found fortified with iron. Other iron sources include lentils, kidney beans, spinach, and black-eyed peas.

Since vegetarians (except those who are lacto-ovo) do not eat milk products people might wonder where a vegetarian gets their daily calcium. Soy products, including tofu and beverages, orange juice, and dark leafy vegetables all contain great quantities of calcium. It is important for vegetarians to consume some type of food high in calcium because this mineral is important to bone health and strength. It is particularly important for female vegetarians. Soy-products are also a great source of Vitamin B₁₂, a vitamin found only in animal products.

Vegetarians can be, and often are, just as healthy or unhealthy as non-vegetarians. It depends on what you eat and how much you eat.

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