Vegetarian
Enjoy health benefits of a plant based, meatless diet; plan diet to ensure adequate nutrients
Recommended For
Alzheimer's, risk reduction, Arthritis, Blood pressure, high, Blood sugar, high, BMI, high, Cancer, prevention, Carbon footprint reduction, Cholesterol, high , Diabetes, Gut health, support, Heart disease, prevention, treatment, Insulin resistance, Kidney function improvement, Triglycerides, high, Weight loss.
Diet Goals
Diet that omits meat
- Ensure adequate plant based proteins
- Monitor intake for nutritional deficiencies
- Ensure complete amino acids without animal proteins
A meatless diet just requires a little more planning to be sure you're getting complete proteins and meeting your nutritional goals.
Food Recommendations
Foods to Eat
Plant based proteins: Tofu, tempeh, edamame, quinoa, nuts
Beans, Legumes: Lentils, soy, black beans, peas, chickpeas
Whole grains: Whole wheat bread & pasta, oatmeal, popcorn, quinoa, brown rice
Nuts, Seeds: Chia seeds, flax, pepitas, almonds, walnuts
Fruits, Vegetables: Berries, avocado, leafy greens, carrots
Low fat dairy: Skim, 1% milk, yogurt, cheeses, buttermilk
Foods to Avoid
Meat: Beef, poultry, fish, pork, sausage, lamb, deli meat
Seafood: Fish, shellfish, crab, lobster, shrimp, clams, oysters
Gelatin: starburst, gummy worms, dramamine, vitamins, jello
Hidden non vegan: Animal broth, pate, fish sauce, non dairy creamer, Caesar dressing
Processed foods: Fast or fried foods, packaged foods, frozen dinners, cakes
Hidden animal rennet: Parmesan, manchego, gorgonzola, pecorino, romano
Diet Rules
Additional Information
Research
Young women with plant based, fiber-rich diets were 25% less likely to get breast cancer later in life; risk of colorectal cancer decreased by 10%.
Vegetarian diet can improve blood sugar, response to insulin; can decrease meds, risk of complications.
Vegetarian diets lower risk of chronic disease, high BP, high cholesterol, diabetes, obesity, heart disease.
Caveats
Monitor food intake; ensure adequate nutrients without meat, poultry, seafood.
Vegetarian prepackaged foods & meat substitutes can be high in sugar, salt, fat; check label.
Plant sources of iron not absorbed like meat sources; add vitamin C foods to enhance.
Milk, eggs are complete protein (all 9 essential amino acids); Vegetarian sources: quinoa, hemp, chia seeds, buckwheat, spirulina.
References
Vegetarian Nutrition project. (2011). Academy of Nutrition. Website
Alexander, S., Ostfeld, R., Allen, K., & Williams, K. (2017). A plant-based diet and hypertension. NIH, National Library of Medicine, Journal of Geriatric Cardiology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466938/
Castro MD, M. (2022). Vegetarian diet: Can it help me control my diabetes? https://www.mayoclinic.org/diseases-conditions/diabetes/expert-answers/diabetes/faq-20058117
Clegg Dr, D., & Hill Gallant, K. (2019). Plant-Based Diets in CKD. Clinical Journal of the American Society of Nephrology. https://journals.lww.com/cjasn/pages/articleviewer.aspx?year=2019&issue=01000&article=00023&type=Fulltext
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2015-2020 Dietary Guidelines. (n.d.). health.gov. https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/
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