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How to get the best nutrition from a vegetarian diet

Recipes for vegetarians are plentiful, but how can you ensure you get the maximum benefit from eating vegetarian recipes? Here are some nutritional tips to help you get the most out of veggie food.

Do your research

If you’re switching to vegetarianism or you’re already veggie but live on cheese and tomato sandwiches, learning a bit more about nutrition will make a significant difference to your diet. Buy a well-reviewed vegetarian cookbook and a dietary guide to get up to speed with what vegetarian produce is full of goodness – and what’s not.

What are you missing?

Vegetarians often lack protein in their diet. A lack of protein can cause tiredness and poor health. Good non-meat protein sources include tofu, eggs, quinoa, chickpeas, avocadoes, peanut butter and miso soup. The same goes for iron, an adequate amount of which is  often missing in a veggie food. Make sure you fill up on lentils, beans, and dark green leafy vegetables such as spinach, or take an iron supplement. Vegetarians can also miss out on essential fats, zinc, and vitamins B12 and D so it’s important to obtain these from elsewhere.

Don’t eliminate eggs and diary

Vegetarians who eat eggs and dairy are called lacto-ovo vegetarians. Eggs are a wonderful source of protein, zinc, essential amino acids, vitamins A, B and D, choline, iron and unsaturated fat, while milk, cheese and yogurt are all valuable sources of calcium. Consume the free-range, organic versions to prevent inadvertently contributing to animal cruelty. 

Explore other cultures’ cuisines

Other cultures often have healthier methods of cooking food. A lot of Asian and Chinese dishes serve vegetables and non-meat produce such as tofu flash-fried, sautéd or raw, thus retaining the goodness. These dishes still tastes delicious because of the addition of herbs and spices.