Vegetarians should consume a variety of calcium sources to meet their daily requirements, including dairy products, vitamin supplements, vitamin-enriched cereals, and fortified soy products. Studies show that vegetarians tend to have better diet quality than meat-eaters and a higher intake of important nutrients. A meatless diet may include lower cholesterol levels, lower blood pressure, lower intake of saturated fats, decreased risk of type 2 diabetes, heart disease, and certain cancers.
A meatless diet excludes all animal products, such as beef, chicken, or less obvious byproducts like eggs and honey. One of the biggest concerns people have about vegetarian nutrition is where vegetarians get nutrients typically from meat and fish, such as protein, iron, calcium, zinc, vitamin B12, and essential fats. To ensure a balanced diet as a vegetarian or vegan, it is important to focus on protein, iron, calcium, zinc, and vitamin B12.
Nutrients for vegetarians to consider include Vitamin B12, Iron, Calcium, Vitamin D, Zinc, and Omega-3 fatty acids. Some nutrients, such as protein, iron, calcium, zinc, vitamin B12, and vitamin D, can be harder to obtain from some types of vegetarian diets. Special care needs may also affect the intake of certain nutrients.
For vegetarians, dairy foods, such as milk, cheese, and yogurt, are a good source of calcium. It is important to choose lower fat, lower sugar versions when possible. Public Health England states that it is important to eat a diet low in saturated fat and high in whole grains, fresh fruit, and vegetables. As a vegetarian, eating a balanced diet with essential nutrients is crucial for maintaining a healthy body.
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