How do vegetarians ensure that they receive a balanced diet?

Answer 1

Some add a protein source by eating dairy and eggs. The pure vegans need to know about alternative protein sources likes beans and lentils. It is dangerous to try this type of lifestyle without knowing about nutrition.

Answer 2

Well first of all the only difference between meateaters and vegetarians is that : Vegetarians get there nutriton straight from the source vegetables,fruits,nuts and grains.
MeatEaters get it secondhand, the animals eat the same stuff vegetarians eat to be healthy...Meateaters should just cut out the middle man, and eat the same stuff animals eat.

As for me to make sure i have a blanced diet i just follow the Food Pyramid and just replace the meat part with whats below:

1) Bread, Cereal, Rice & Pasta : 6-11 servings per day

2) Vegetables : 3-5 servings per day

3) Fruits : 2-4 servings per day (Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.)

4) Meat substitue (like in the can), Tofu,Dry Beans, Grains like flaxseed meal,sesame seeds,wheat germ(their great over cereal),Millet,bulgarwheat, and Nuts : 2-3 servings per day

5) Milk, Yogurt and Cheese : 2-3 servings per day. OR if your Vegan: Soy milk, Soy Yogurt and rice cheese

6) Fats, Oils, and Sweets : Use sparingly

And if you want you can take supplements, but i don't and my doctor says im healthy..
Hope this helps...

Answer 3

I find it funny when the meat eaters ask this question. Because the meat eaters never look at what they're eating. They just assume that because they're eating meat, they're eating a "balanced" diet. When the reverse is true. They're killing themselves.

The only way ANYONE is certain they're getting a balanced diet is to read up. Do some homework. Know what works and what doesn't. Avoid propaganda. Milk does not do a body good. Nor does the body need that much protein. Protein doesn't give you energy. Carbs give you energy. You don't need much of either if you are sedentary.

Answer 4

We get a balanced diet the same way as anyone else... eat a variety of foods. Some people who eat meat believe their diet is *balanced* without ever putting in effort. Not true.

Here is a link to the Vegan Food Pyramid to give you an idea of an optimal diet.
http://www.vegsource.com/food_groups.htm...

Now here is a bit about the myth of protein. Many people are getting far too much, thus causing great health problems.
http://www.pcrm.org/health/veginfo/vsk/p...

Here is some info about calcium. It, like protein, is found in a wide variety of fruits, grains etc.. After explaining a bit about calcium, it gives you a list of foods and how much they contain.
http://www.pcrm.org/health/veginfo/vsk/c...

If you scroll down this link, you will find vegetarian sources of protein.
http://www.vegparadise.com/protein.html...

Any diet is healthy or unhealthy depending on how you eat. You don't have to make sure you are following all vegetarian information step-by-step, but being well-informed helps you make informed choices.

Answer 5

I am going to tackle this from a lifestyle perspective. It is all well and good to say that you need this and that vitamin, but frankly, that is hard to apply as-is. Besides, if you eat a varied diet, you are almost certainly going to meet your needs.

The best way to get this variety is to try ethnic foods, such as Greek, Italian, Moroccan, Thai, Chinese, Japanese and Indian foods, all of which have many meatless dishes.

Exploring the world of 'health foods' tailored for vegetarians - such as tempeh, gluten, TVP, soy products and other meat and dairy substitutes is another good way to get this variety, and make sure you are getting all the nutrition you need.

As for including vegetables, putting them on pizza and pasta, on top of cous cous and rice, and just integrating them into your regular meals helps. Are you really going to sit down and eat a bell pepper as a snack? That being said, carrot and celery do make good snacks, as does fresh fruit.

Even if you continue to eat dairy, the nutrition in dairy substitutes can provide a good supplement to a meatless diet. Soy milk in coffee, recipes, and on cereal, soy yogurt snacks, and soy ice cream are quite good when you adjust to them, and give your diet an extra dose of soy. Keep in mind that eating soy ice cream only works if you are substituting it for regular - since it contains a lot of sugar it should be eaten in moderation.

Answer 6

I am a vegetarian high school student, so I eat Cereal and Soy milk and some fruit (usually) for breakfast, lunch Pb&J some fruit, and 1-2 veggies, and dinner I eat what ever but have Veggie Meat in place of real meat.

Some lunches are salad, fruit and 1 serving of almonds. Or corn bread muffin (home made) red beans, and craisens.

I know I'm missing something and take a vitamin to fill in any missing blanks.

Answer 7

how does anyone ?

Just eat a balance of food.

No books, guidance, nutritionists, pills or doctors needed.

common sense.

There is nothing missing from a diet of cereals, fruit, vegetables, nuts, eggs, milk........

All the answers that say pills or supplements are just plain wrong.

I've been a veggie for 27 years and am never ill, i take no supplements. Am i a pale-faced, weakling ? No, i work as an arable farmer and can easily out-work the majority of meat-eaters.

Answer 8

Hi

I know that protien, and iron is always a concern. I beileve you have to find foos, other than meat, to replace this, green veggies, beans, eggs (if your not vegan).

Answer 9

by taking vitamins and supplements in addition to eating foods that are high in protein....
supplements that everyone should take are Juice Plus+...they have berries and veggies...but taking them doesn't mean you should stop eating veggies....
B12 is a good supplement for vegetarians...one natural source of B12 is the Chinese herb Dang Gui...
if you don't eat eggs there are vegan safe eggs in grocery stores that can give almost the same amount of protein...

Answer 10

i really never pay attention to it, i try to get as much protein as i can from nuts, then i eat radomly so i get all the nutes i need