Vegetarian Diet

A vegetarian diet focuses on plants for food. These include fruits, vegetables, dried beans and peas, grains, seeds and nuts. Studies have shown that vegetarians (following a well-balanced low-fat high-fibre vegetarian diet) often have lower incidence of coronary artery disease, hypertension, obesity and some forms of cancer.

Different people follow different forms of vegetarianism. A true vegetarian eats no meat at all, including chicken and fish. A lacto-ovo vegetarian eats dairy products and eggs, but excludes meat, fish, and poultry. It follows, then, that a lacto vegetarian eats dairy products but not eggs, whereas an ovo vegetarian eats eggs but not dairy products.

A vegetarian diet can be a very healthy option but it is important to ensure it is well balanced. You could stuff your face with chips and chocolate at every meal and be vegetarian but you wouldn’t be doing your health much good.

A balanced vegetarian diet should include:
1. Grains and cereals: Wholegrain bread, brown rice, wholewheat pasta, muesli.
Legumes, nuts and seeds: Soya beans. kidney beans, split peas, lentils, almonds, cashews, sesame seeds
2. Fruit and vegetables: As much as you want - think variety. Try new fruits and vegetables and include them in your diet every day
3. Dairy or soya products: Look out for fat free and reduced calorie options for milk, yoghurts, cheeses.

A plant-based diet is rich in its content of health-promoting factors such as the many phytochemicals. The consumption of a generous supply of whole grains, legumes, nuts, fruits and vegetables provides protection against chronic diseases such as cancer, cardiovascular disease and diabetes.

If you're choosing a vegetarian diet, the most important thing you can do is to educate yourself. That's why the ADA says that a vegetarian diet needs to be "appropriately planned." Simply dropping certain foods from your diet isn't the way to go if you're interested in maintaining good health, a high energy level, and strong muscles and bones.