Reduce your risk of heart attack, diabetes and some other deseases.
The vegetarian diet has gained widespread popularity in recent years.
Some studies estimate that vegetarians account for up to 18% of the global population.
Apart from the ethical and environmental benefits of cutting meat from your diet, a well-planned vegetarian diet may also reduce your risk of chronic disease, support weight loss and improve the quality of your diet.
This article provides a beginner’s guide to the vegetarian diet, including a sample meal plan for one week.
The vegetarian diet involves abstaining from eating meat, fish and poultry.
People often adopt a vegetarian diet for religious or personal reasons, as well as ethical issues, such as animal rights.
Others decide to become vegetarian for environmental reasons, as livestock production increases greenhouse gas emissions, contributes to climate change and requires large amounts of water, energy and natural resources.
What to eat
Apples, bananas, berries, oranges, melons, pears, peaches;
Leafy greens, asparagus, broccoli, tomatoes, carrots;
Quinoa, barley, buckwheat, rice, oats;
Lentils, beans, peas, chickpeas;
Almonds, walnuts, cashews, chestnuts;
Flaxseeds, chia and hemp seeds;
Coconut oil, olive oil, avocados;
Tempeh, tofu, seitan, natto, nutritional yeast, spirulina, eggs, dairy products.
What to avoid
Meat, poultry, fish and shellfish;
Meat-based ingredients:Gelatin, lard, carmine, isinglass, oleic acid and suet;
Eggs, dairy products
Vegans may choose to avoid honey, beeswax and pollen.
Vegetarian diets are associated with a number of health benefits. In fact, studies show that vegetarians tend to have better diet quality than meat-eaters and a higher intake of important nutrients like fiber, vitamin C, vitamin E and magnesium. A vegetarian diet may provide several other health boosts as well.