Vegetarian Diets

If properly planned, vegetarian diets can provide all the nutrients you need. In addition to that, being a vegetarian can actually be better for you. In general, vegetarians:^{Reference 1}

• Weigh less than people who eat meat.
• Are less likely to die of Reference heart disease Opens New Window.
• Have lower Reference cholesterol Opens New Window levels.
• Are less likely to get:
  • Reference High blood pressure Opens New Window.
  • Reference Prostate cancer Opens New Window.
  • Reference Colon cancer Opens New Window.
  • Reference Type 2 diabetes Opens New Window.

Good health could be related to a diet of mostly fruits, vegetables, and whole grains.

Keep a balance

As a vegetarian, you can still eat a Reference balanced diet Opens New Window Reference Opens New Window.

• Substitutes for 1 oz (28 g) of meat:
  • ¼ cup cooked dried beans, peas, or lentils
  • 1 egg or 2 egg whites, or ¼ cup egg substitute
  • ½ oz (1 Tbsp) nuts or seeds
  • ¼ cup tofu or tempeh
  • 1 Tbsp peanut butter
• If you do not use milk, use soy milk fortified with calcium, vitamin D, and vitamin B12. Count 1 cup (8 fl oz) as one serving. You can also use fortified soy cheese or soy yogurt.

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This information does not replace the advice of a doctor. Healthwise, Incorporated disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Reference Terms of Use. Reference How this information was developed to help you make better health decisions.