Staying healthy on a meat-free diet is not only possible, but quite simple to do. A truly healthy vegetarian diet is created with a combination of balance, moderation and variety. The important thing is to be sure that you're getting all of the essential nutrients, minerals and vitamins you're your body needs.



The definition of a "vegetarian" is a person who avoids eating all types of meat, including beef, pork, chicken, fish, and cold cuts.

Vegetarians can be further classified into the types of foods that they will or will not eat. For example, lacto-ovo vegetarians will avoid eating animal flesh, yet they will eat most dairy products and eggs. Vegans, on the other hand, adhere to strict diets that do not include foods that have any traces of animal origin.

The challenge that many vegetarians face is in getting the proper amount of protein in their diets. The average meat-happy American consumes more protein than they actually need on a daily basis. Lacto-ovo vegetarians can easily meet their protein requirements with a diet rich in dairy products. Vegans can obtain protein through soy products, seeds and nuts.

You probably already know that beans are also excellent source of protein. Just one cup of cooked beans can contain the same amount of protein as two ounces of meat. Protein-rich beans include split peas and chick peas, red and green lentils, soy beans and others. Kidney beans make a great meat replacement in chili. Refried beans are a delicious staple for many Mexican dishes. Nuts can also be a good protein source, but they're also high in fat and should be eaten moderately.

Vegans should be careful to get adequate calcium, vitamin D and vitamin B12. Most North Americans receive the bulk of their B12 from meat, so vegans should consume soy products or take vitamin B12 regularly to meet their daily requirements.

Milk and other dairy products are an excellent source of calcium, but of course these are not included in the vegan diet. Orange juice and soy milk are fortified with calcium, and some vegetables including beans, leafy greens and broccoli are also good sources.

Vegetarian diets are based on simple food groups, so it's important to control the intake of vitamins and calcium. Supplementing a healthy vegetarian diet with additional nutrients is essential to maintaining overall wellness.

If you take control of what you eat today, you'll enjoy good health for many years to come.