Vegetarian Diet: What You Should Pay Attention To

The vegetarian diet requires an increased awareness of your own nutrition. It is primarily important that you pay attention to the following micro- and macronutrients to avoid deficiencies through a vegetarian diet:

• Proteins
• Iron
• Calcium
• Vitamin B12
• Omega-3 fatty acids

Proteins are particularly dense in animal foods. So you may need to keep an eye on ensuring no protein deficiency occurs. As a rule of thumb, a person needs one gram of protein per kilogram of body weight daily. The following protein sources are especially interesting for this:

• Legumes
• Tofu
• Tempeh
• Nuts
• Seeds
• Quinoa
• Eggs
• Cheese

To prevent iron deficiency, you should obtain iron from natural sources. Green leafy vegetables, legumes, whole grains, and dried fruits contain a lot of iron. Occasionally, you can help with iron-rich juices, but this is not a long-term solution.

Calcium is often found in dairy products. If you want to avoid these as well, you should keep an eye on your calcium levels. Plant-based milk alternatives are often fortified with calcium. Otherwise, you can find plenty of it in leafy greens, sesame seeds, and almonds.

Vitamin B12 is mainly found in animal products. As a vegetarian, you should either consume foods fortified with vitamin B12 or supplement vitamin B12 in the form of dietary supplements.

Not to forget are the healthy omega-3 fatty acids. While the plant-based omega-3 fatty acid ALA (alpha-linolenic acid) is abundant in vegetarian foods, this is not the case for DHA (docosahexaenoic acid) and DPA (docosapentaenoic acid). However, these are immensely important for the nervous system and our brain, so you should have this checked by a doctor.

If you keep these important points in mind, no deficiency should occur while you focus on a balanced and varied diet.

How to ensure varied meals

The dietary change to a vegetarian diet can be tough at first, especially if the variety of beloved dishes and recipes is not yet available. However, you can be sure that over time you will be able to expand your repertoire accordingly. There are numerous recipes and portals on the internet made specifically for vegetarian nutrition. So look forward to many new recipes and culinary insights!

Often, it is possible to still cook your favorite dishes with vegetarian alternative products. For example, minced meat can be very well replaced with green spelt in dishes like chili con carne. Sliced meat or larger meat fillets could be substituted with mushroom alternatives or meat substitute products.

Vegetarians often discover seasonal products for themselves. This is also recommended because seasonality can provide more variety on your plate. This, in turn, reduces the likelihood of deficiencies.

Superfoods and nutrient-rich supplements for vegetarians

Many vegetarians and vegans rely on superfoods and other nutrient-rich foods to ensure their nutrient supply. Feel free to try the following superfoods:

• Chia seeds
• Flaxseeds
• Spirulina
• Nutritional yeast flakes
• Algae oil
• Maca powder
• Camu Camu
• Goji berries
• Psyllium husks

These can potentially compensate for common deficiencies in a vegetarian diet. Additionally, supplements with the following nutrients are often important:

• Omega-3 fatty acids
• Vitamin B12
• Vitamin D
• Iron
• Calcium
• Iodine

Benefits of vegetarian nutrition

Vegetarian nutrition can have positive effects on the body, as shown by some studies. The following effects were frequently observed:

• Heart health: Heart diseases could be reduced because fewer saturated fatty acids were consumed. This was counterbalanced by more fiber, antioxidants, and healthy unsaturated fatty acids.
• Weight control: Often, a lower BMI was observed compared to meat eaters. Therefore, the risk of obesity could be reduced through vegetarianism.
• Blood sugar control: Since more fiber-rich foods were consumed, blood sugar levels were less prone to large fluctuations, which can, for example, reduce the risk of type 2 diabetes.
• Cancer prevention: Less processed meat and healthy fruits and vegetables may reduce the risk of cancer.
• Digestive health: The digestive system seems to have improved, with constipation occurring less often.
• Nutritious diet: Since more attention was paid to diet and variety, a vegetarian diet can provide more nutrients. With greater awareness of problem nutrients like vitamin B12, deficiencies may occur less frequently.

Visit a doctor or nutritionist

To be on the safe side with your dietary change, it is recommended to visit a doctor and then a nutritionist, which can also be a naturopath . The doctor may invite you to have regular check-ups for deficiencies during your dietary change. The nutritionist can help you adopt the vegetarian diet and provide varied and healthy recipes and meals.

Vegetarian diet: Final thoughts

Switching to a meatless diet should not be taken lightly. Meat provides important nutrients that are essential for a healthy metabolism. Please plan your dietary change carefully and ideally consult a doctor and nutritionist. You are what you eat, so poor nutrition can have far-reaching consequences for your health and personal well-being.

Vegetarian diet: Frequently asked questions

Is fish vegetarian?

Strictly speaking, fish is not vegetarian. Those who eat fish are pescatarians. They do not eat meat like beef or pork, but fish and seafood are still consumed. This is often explained by the fact that fish cannot express pain or their brains are not as developed.

Are eggs vegetarian?

Eggs are vegetarian. Chickens can lay eggs without losing their lives. A special form of vegetarianism is ovo-vegetarianism. In this case, eggs are consumed, but dairy products are not. Vegans often avoid eggs because the quality of life of many egg-laying hens is not particularly good, and they can also die (prematurely) in the process.

Is vegetarian healthy?

It’s not that simple to answer. A well-planned and executed vegetarian diet can definitely be healthy. However, if you don’t pay attention to deficiencies, a vegetarian diet can quickly become unhealthy. Many scientific studies point to health benefits associated with a vegetarian diet.

Do you lose weight if you don’t eat meat?

That depends entirely. Unhealthy foods like chips, French fries, or gummy candies can be vegetarian. So it still depends on your diet. However, vegetarians often notice weight loss when they change their diet.

Is milk vegetarian?

Milk is vegetarian. Goats, sheep, and cows can produce milk without being killed. Dairy products like yogurt and cheese are therefore also vegetarian. A special form is lacto-vegetarianism. While milk and dairy products are eaten, lacto-vegetarians avoid eggs, fish, and meat.

How do I become a vegetarian?

You become a vegetarian by giving up meat. No animal should have to die to support your diet. This includes fish. If you still want to eat fish, you are a pescatarian. If you give up all animal products, including milk, eggs, honey, and leather, you are a vegan.

What is the difference between a vegan and a vegetarian?

Vegans avoid all animal products, such as leather, honey, milk, and eggs. Vegetarians only avoid animal meat and fish. They consume animal products as long as no animals have to die for them.