Vegetarian diet: How to get the best nutrition
Types of vegetarian diets
Planning a healthy vegetarian diet
Calcium and vitamin D
Vitamin B-12
Protein
Omega-3 fatty acids
Iron and zinc
Iodine
Getting started
Planning a healthy vegetarian diet
To get the most out of a vegetarian diet, choose a variety of healthy plant-based foods. These include whole fruits and vegetables and whole grains. Nuts and legumes, such as lentils, beans and peanuts, also are considered healthy plant-based foods.
At the same time, cut back on less healthy choices. These include sugar-sweetened beverages, fruit juices and refined grains. A registered dietitian can help you create a vegetarian plan that's right for you.
Vegetarian diet: Daily amounts based on 2,000-calorie diet
| Food group* | Daily amount |
|---|---|
| Vegetables | 2 1/2 cups a day |
| Fruits | 2 cups a day |
| Grains (mostly whole) | 6 1/2 ounces a day |
| Dairy | 3 cups a day |
| Proteins | 3 1/2 ounces a day |
| Oils | 27 grams a day |
| *All foods are assumed to be in nutrient-dense form, lean or low-fat, and prepared without added fats, sugars, refined starches or salt. | |
| Source: 2020-2025 Dietary Guidelines for Americans | |
Keep in mind that the more foods you cut out of your diet, the harder it can be to get all the nutrients you need. A vegan diet, for example, cuts out natural food sources of vitamin B-12, as well as milk products, which are good sources of calcium.
To be sure that your diet provides what your body needs, pay special attention to the following nutrients:
