Have a Healthy Vegetarian Diet

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Have a Healthy Vegetarian Diet

Following a vegetarian diet can be wonderfully fulfilling and beneficial to your health — if you keep nutrition, not just shunning meat, top of mind.

Approximately 3 percent of Americans adhere to a no-meat diet, according to a 2015 national survey conducted by the Harris Poll for The Vegetarian Resource Group. (Many individuals who eat some combination of non-plant foods, such as dairy products, poultry, fish and eggs, consider themselves vegetarians.) Vegetarians may reap a variety of health rewards, including lower risks for obesity, high blood pressure, heart attack, Type 2 diabetes, high cholesterol and certain cancers.

Going vegetarian isn’t as simple as cutting out meat and filling the refrigerator with fruits and vegetables. Budding vegetarians, particularly older adults, must ensure their new diet meets their nutritional requirements. Here are a few nutrients to consider:

Calcium – In lieu of dairy products, seniors can get this key bone-strengthening mineral from leafy greens, such as spinach and kale, as well as soy products.
Iron – Iron deficiency can cause anemia, a common health problem for seniors. Most individuals get iron from meat and dairy sources, but beans, green vegetables and iron-fortified bread are good substitutes vegetarians may enjoy.
Vitamin B12 – Finding this important component of anemia prevention is tough, as it doesn’t occur naturally in plants. Vegetarians’ best bets are to get it from B12-fortified products, such as cereal, supplements or, if their diet permits, dairy products.
Vitamin D – This vitamin works with calcium to promote bone health and prevent osteoporosis. Vegetarians who don’t eat fish or egg yolks, two common sources of vitamin D, can get it from fortified juice, cereal and soy milk, as well as supplements.
Omega-3 fatty acids – These may have heart-health benefits for older adults, but vegetarians who don’t eat fish or eggs may not get enough of these important nutrients. Good alternative sources include soy, walnuts and flaxseed.

Protein is an essential nutrient for individuals of all ages, but it’s especially important for seniors because it builds and strengthens muscles and bones. Many older adults, however, struggle to consume the daily recommended amount of protein, which varies from person to person based on body weight. For vegetarians, particularly those who don’t eat lean meat or dairy products, getting enough protein can be doubly difficult.

The key to overcoming the protein problem is knowing which non-animal-derived foods to turn to for the nutrient. These include:

beans
broccoli
legumes
lentils
nuts and nut butters
peas
seeds, including sesame and sunflower
soy foods
spinach
whole grains, such as quinoa

There are enough plant-based protein options to include a different one in nearly every meal of the week — great news for vegetarian palates everywhere.