Good vegetarian nutrition is rooted in common sense and simplicity. I'm sure you've heard that vegetarians just can't get enough protein in their diets and that if you don't eat meat you can't stay healthy. That simply isn't true. Relax about protein, as long as caloric intake is sufficient and food is varied, vegetarians easily meet protein needs.
T. Colin Campbell in his book The China Study, states that there isn't a single kind of protein found in meat that isn't better supplied to the body in fruits or vegetables.
In fact, research has shown that vegetarians suffer less from coronary heart disease, obesity, certain cancers, high blood pressure and even type II diabetes and constipation. A vegetarian diet is lower in fat and higher in antioxidants and fiber than a meat based diet.
The key to vegetarian nutrition is to eat a wide variety of foods, including fruits and vegetables, legumes, nuts, seeds, and leafy greens. Eat tofu, lentils, and nuts for sufficient protein. Eating spinach, dried beans, bulgur and dried fruits regularly will ensure good iron intake. High quantities of calcium are found in broccoli, collard greens, low fat dairy products and fortified soy milk.
Even though we don’t recommend dairy and eggs only vegans don’t eat any animal products. Dairy products and eggs can provide the B12 that your body needs to maintain a healthy nervous system. However, you can take a B12 supplement which we recommend instead of eating any animal products. Lastly, be mindful of fat because even vegetarians can get too much fat from nuts, oils, processed foods and dairy products.
Yes, believe it or not there are overweight, unhealthy vegetarians. If you can ensure sufficient protein, iron, calcium,B12 and proper intake of fat, the rest of your vegetarian diet should fall into place.
Even the American Dietetic Association has said that a vegetarian diet is nutritionally adequate. Vegetarians who have good nutrition receive the benefits, feel better and help their bodies prevent and treat chronic disease.
