Healthy Eating Guidelines, for Vegetarians and Vegans

Following healthy eating guidelines should be an important part of the decision you have made, as the rewards you will reap for taking control of your health will be amazing. Keep in mind, the simple act of removing animal products from the food you eat is not a guarantee of a healthy diet. In general, cutting out these foods will steer you in the right direction, in terms of the common problem areas of the standard diet.

Adopting a balanced vegetarian diet may automatically take care of most healthy eating guidelines, such as eating a diet low in fat and cholesterol, and high in fiber. Studies show that vegetarians tend to be leaner than meat eaters, and have a lower rate of obesity. People on a meat-free diet tend to have lower blood pressure and a lower occurrence of certain types of cancer. Plant-based foods are usually less calorie-dense, which means that you can eat the same volume of food and therefore achieve the same level of fullness, while effectively reducing your overall calorie intake.

Again, we should use our common sense and make a shift towards more whole (less processed) foods, especially... but not limited to... fresh fruits and vegetables. Include vegetarian sources of protein, to stay within healthy eating guidelines.

Try to include at least 5 servings of fruits and vegetables a day, your immunity, energy level, and overall mood will improve because of it. Base your meals around whole grains, legumes, nuts, and (more sparingly) soy products. This is where you will derive the majority of your carbohydrates and protein. If you are not quite yet ready to remove dairy from your diet, then throw some milk, yogurt or cheese in there as an occasional treat.

Try some of the recipes that I have provided on this site. All of them are nutritionally balanced meals that will generally cover all of your bases in this regard (ok...maybe not the desserts). Again, don't take my word for it...be smart and read labels as you shop. Maintain a balanced ratio of carbohydrates to protein to fat (50:30:20 respectively is a good start.)

Many people have concerns about possible nutritional deficiencies of a vegetarian diet. As long as you are eating a reasonable and varied vegetarian diet, plant proteins are a complete substitute for their animal equivalents. In addition to eating a varied and complete diet of vegetarian foods, I recommend finding a good multivitamin just as an extra guarantee. So far, the only foreseeable deficiency that could occur from the removal of animal products is in the vitamin B12. This is easily countered by a good one-a-day multivitamin. Once again, read the label for ingredients, as some of these vitamins may contain fish products.

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