What Is the Vegetarian Diet ?

People who follow a vegetarian diet do not eat meat, poultry or seafood, but they can eat eggs, dairy products and other foods of animal origin, such as honey. Fruits, vegetables, legumes, legumes and soy products are included.

Best Diets 2021 U.S. News & World Report ranked the vegetarian diet as the ninth best diet overall, with an overall score of 3.6/5.

Environmentalists and health experts preach that a plant-based diet is healthier for our bodies and healthier for the planet. A plant-based eating lifestyle can provide substantial health benefits, but like any diet, it’s vital to choose nutrient-rich foods and eat them in moderation to get the benefits you’re looking for.

What can you eat

There are many variations on vegetarian diets. The main restriction is to avoid meat, poultry and seafood. This means that there are many compliant foods, including all plant-based foods (and other foods of animal origin, such as dairy products).

Grains

All grains are eaten on any version of the vegetarian diet.

• Wheat
• Rice
• Oats
• Amaranth
• Quinoa
• Barley
• Rye

Beans and Legumes

Beans and legumes are important staples on any vegetarian diet, as they are a source of protein.

• Black beans
• Chickpeas
• Kidney peans
• Split peas
• Lentils
• Adzuki beans

Fruits and Vegetables

All fruits and vegetables are eaten on any version of the vegetarian diet.

• Broccoli
• Spinach
• Lettuce
• Carrots
• Peas
• Corn
• Tomatoes
• Avocado
• Bananas
• Apples
• Berries
• Grapes
• Melons

Oils

Plant oils are used as healthy fats on any vegetarian diet

• Coconut oil
• Avocado oil
• Olive oil
• Grapeseed oil
• Canola oil

Eggs and Dairy

The most common type of vegetarian diet is custard, which avoids meat and seafood but includes dairy products and eggs. Ovo-vegetarians eat eggs, but avoid dairy products, meat, and seafood. Lacto-vegetarians eat dairy products but avoid eggs, meat and seafood.

What can’t you eat

Some people think the pescetarian diet is a variation of the vegetarian diet. Peshivists eat plant-based foods and seafood. Flexitarian diets are mostly vegetarian, but occasionally include meat or seafood meals. A vegan diet does not include meat, dairy, eggs or animal by-products, including honey.

Meat and Poultry

Most versions of the vegetarian diet avoid all meat and poultry, except the flexitarian diet, which is a hybrid version.

• Beef
• Chicken
• Lamb
• Turkey
• Pork
• Venison

Seafood

Most vegetarian diets avoid seafood, except the pescetarian diet, which is considered by some a version of a vegetarian diet.

• Fish (salmon, halibut, tuna, etc.)
• Shellfish (oysters, clams, mussels, etc.)
• Crustaceans (shrimp, lobster, crabs, etc.)

Instead of meat and seafood, vegetarians eat protein-rich grains, soy products such as tofu, and protein-rich vegetables. It’s fairly easy to eat a balanced diet and get the recommended nutrient intake on a vegetarian plan.

When you start a vegetarian diet, you don’t have to follow any specific mealtimes. But if you’re currently eating a traditional American diet, experts usually recommend a gradual approach to make the transition easier.

A healthy vegetarian diet includes soy products and should include extra grains, nuts, seeds and legumes. Each person’s calorie needs vary by age, weight, sex and activity level.

If you’re used to eating meat, switching to a vegetarian lifestyle may take some time and effort. It can be easy to rely on meat substitutes and other foods that offer the same flavor and texture as meat.

But if you expand and learn to cook with complete nutritious plant-based foods, then you’ll enjoy satisfying fillings in the short term and reap the long-term health benefits that this diet can provide.

If your goal is to lose weight, remember that losing weight is not necessarily the same as being your healthiest self, and there are many other ways to pursue fitness. Exercise, sleep and other lifestyle factors also play an important role in your overall health. The best diet is always balanced and fits your lifestyle.

Keep in mind that long-term or short-term diets may not be necessary for you, and many diets simply won’t work, especially long-term diets. While we don’t endorse fad eating trends or unsustainable weight loss methods, we present the facts so you can make an informed decision that best suits your nutritional needs, genetic blueprint, budget and goals.