A number of studies on the vegetarian diet have shown that it can decrease the risk of developing chronic diseases such as hypertension, obesity, and cardiovascular diseases. The studies have also suggested that their vegetarianism can increase one’s life span. The diet is based on the principle of eating only plant-derived foods. Some people think that there may be insufficient nutrition from the vegetarian diet because it lacks meat, an excellent source of protein. However, advocates of this diet say that it’s not about which foods are included or not, it’s the variety of foods that matter in order to meet the recommended dietary nutrition. Provided here are tips on selecting the best foods for a vegetarian diet.

Vegetarian diets are often criticized for protein deficiency in their meal plans. A lot of people believe that protein can only be obtained from meats; therefore, an all-vegetable diet does not have enough protein for optimum body function. However, these claim are ill-founded. The truth is that just like any other diet plan, the vegetarian diet can provide enough nutrients as long as it is properly planned. Protein from soy beans, which is a common vegetarian staple, is considered complete in dietary requirements of children and adults alike.

Vegan diets work through the principle of complementation. Certain plant foods are combined with others to provide the body with enough amino acids so that protein intake is not compromised. For instance, the combination of both rice and green peas are considered as complimentary protein sources, and so are lima beans and corn.

Those who do not follow the vegetarian diet can get protein from meat. Vegetarians, on the other hand, get protein from plants or other foods that can serve as meat substitutes. Improvements in technology have proven to be very helpful in providing vegetarians with meat substitutes that are completely free of meat. These are edible substances that mimic the physical characteristics and chemical composition of fish, poultry, or meat. Appearance, flavor, and texture are similar to actual meat. Meat analogues are also referred to as faux meat, veat, or mock meat. Not only can they serve as meat substitutes, they can also approximate the taste and chemical composition of eggs and dairy products. This makes it easy for vegetarians who still crave for meat.

TVP, or textured vegetable protein, is one of the meat substitutes available in selected stores today. This is manufactured using soy flour, a by-product of the synthesis of oil from soy beans. TVP is known to cook quickly and easily. It is a low-fat product that has high protein content. Craving for burgers is no longer a problem for vegetarians. TVP can be used to create dishes such as tacos, sloppy joes, and burgers. Many people attest that these taste just like meat.

Dairy products can be replaced by soy milk, gluten, nutritional yeast, or tofu. These ingredients are combined to approximate the taste and flavor of yogurt, milk, ice cream, cheese, or butter. A few egg substitutes are created using tapioca or tofu starch. These ingredients can imitate the leavening effect that eggs have on cakes and pastries. The vegetarian diet nowadays is not only limited to green leafy vegetables, nuts, seeds, and fruits. Meat substitutes are constantly being developed so that vegetarians can still enjoy the taste of meat without actually eating it.

The vegetarian diet has its own food pyramid, similar to other food pyramids that other diets follow. A food pyramid is a graphic representation of the foods that should figure in your meals. The bottom of the pyramid is the widest; thus, foods, which are placed here, should be consumed in more amounts than the others, while those on top should be eaten sparingly. In the vegetarian food pyramid, special emphasis is put on which foods can best meet the needs of the body even without meat.

The American Dietetic Association (ADA) has also issued six guidelines that those who want to implement a vegetarian diet should follow. These guidelines are listed below.

1. Remember to buy and eat a variety of foods, not just one subgroup. Your diet should typically include different kinds of fruits, vegetables, nuts, legumes, seeds, and whole grains. Some vegetarian diets also allow the consumption of eggs and dairy products.
2. Whole, unrefined foods should be selected at all times. Sweetened, fatty, and highly processed foods should be avoided.
3. Consume different kinds of fruits and vegetables. These will help you meet the recommended dietary intake of nutrition that your body needs for optimal functioning.
4. If your diet allows you to eat animal-derived foods such as eggs and milk, remember to choose the low-fat or no fat versions. Dairy products that contain high amounts of fat are also high in saturated fats. Thus, these should be consumed sparingly as well.
5. Every meal should have a healthy serving of foods rich in vitamin D and vitamin B12.
6. If you have very young children (below 2 years of age), don’t discourage them from eating foods that have considerable fat content. Older children can consume foods that have high unsaturated fat content such as avocado, vegetable oils, seeds, and nuts.

In any diet, variety is important. There is no such thing as a type of food that has everything that your body needs. Make sure you eat many varieties or subgroups of your chosen food group. When you follow proper planning in the vegetarian diet, your body won’t miss any important nutrients.

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