Going Vegetarian
Fact: Research shows that people who follow a vegetarian eating plan, on average, eat fewer calories and less fat than non-vegetarians.
They also tend to have lower body weights relative to their heights than non-vegetarians.
Choosing a vegetarian eating plan with a low fat content may be helpful for weight loss but vegetarians—like non-vegetarians—can make food choices that contribute to weight gain like eating large amounts of high-fat, high-calorie foods or foods with little or no nutritional value.
Vegetarian diets should be as carefully planned as non-vegetarian diets to make sure they are balanced.
Nutrients that non-vegetarians normally get from animal products, but that are not always found in a vegetarian eating plan, are iron, calcium, vitamin D, vitamin B12, zinc, and protein.
Tip: Choose a vegetarian eating plan that is low in fat and that provides all of the nutrients your body needs.
Food and beverage sources of nutrients that may be lacking in a vegetarian diet are listed below.
- Iron: cashews, spinach, lentils, garbanzo beans, fortified bread or cereal
- Calcium: dairy products, fortified soy-based beverages or fruit juices, tofu made with calcium sulfate, collard greens, kale, broccoli
- Vitamin D: fortified foods and beverages including milk, soy-based beverages, fruit juices, or cereal
- Vitamin B12: eggs, dairy products, fortified cereal or soy-based beverages, tempeh, miso (tempeh and miso are foods made from soybeans)
- Zinc: whole grains (especially the germ and bran of the grain), nuts, tofu, leafy vegetables (spinach, cabbage, lettuce)
- Protein: eggs, dairy products, beans, peas, nuts, seeds, tofu, tempeh, soy-based burgers.
