Weekly Health Page Articles: Fitness Plus

A Healthy Vegetarian Diet Requires Planning  

A vegetarian diet can reduce your risk for several chronic diseases and conditions, including obesity, heart disease, hypertension, diabetes mellitus and some types of cancer. The more you restrict your diet, however, the more difficult it is to get the nutrients you need.

"A diet of mainly fruits, vegetables, legumes and grains – with or without the addition of dairy products – certainly has its benefits," notes Janet Anders, RD, LD, dietitian on staff at Fitness Plus. "To be healthful, however, a vegetarian diet requires planning to ensure you are getting enough protein, iron, calcium, and vitamins D and B-12."

Consider the following sources to meet your nutritional needs:

• Protein: beans, lentils, seeds, nuts and grains in small amounts
• Iron: legumes, tofu, green leafy vegetables, dried fruit, whole grains and iron-fortified cereals
• Calcium: cereals, broccoli, green leafy vegetables and soy beverages
• Vitamin D: fortified soy beverage, sunshine and some breakfast cereals
• Vitamin B-12: soy beverages and cereals

From Weekly Health Page: Oct. 29, 2006