The Vegetarian Diet

The Vegetarian Diet

Feb 16, 2022Integrative Nutrition, Inc.

A Vegetarian diet is a plant-based approach that excludes meat, poultry, and fish. Most vegetarians consume dairy products, and many eat eggs. Those vegetarians who consume both eggs and dairy are referred to as lacto-ovo vegetarians, while those who consume only dairy are lacto vegetarians. When properly implemented, a vegetarian diet is rich in fruits, vegetables, nuts, seeds, legumes, and whole grains.

The reasons for choosing a vegetarian diet may be related to one or more of the following: morality, religion, culture, ethics, aesthetics, environment, society, economy, politics, taste, and/or health. Many vegetarians are inspired by one of these reasons, and evolve to identify with many or all of them.

Choosing to follow a vegetarian diet may greatly improve one’s health, and properly planned vegetarian diets have been found to satisfy all nutritional needs. Nutritionists recommend including a wide variety of colorful fruits and vegetables in every diet to reap the most health benefits. A nutrient-dense diet boasts lots of fiber and vitamins, as well as cancer-fighting micronutrients like antioxidants. A balanced vegetarian diet is often naturally low in fat and cholesterol, which decreases the risk of heart disease and diabetes. This approach has also been proven to aid in combating obesity and obesity-related diseases.

Foods to include:

Foods to avoid:

  • Meat
  • Poultry
  • Fish


  • May reduce hypertension
  • May initiate weight loss
  • May improve energy levels


  • May cause excessive weight loss
  • May lead to anemia and other nutritional deficiencies
  • May lead to excessive dairy consumption and intolerance

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