Are vegetarian diets healthy?

If properly planned, vegetarian diets can provide all the nutrients you need. In addition to that, being a vegetarian can actually be better for you. In general, vegetarians:¹

• Weigh less than people who eat meat.
• Are less likely to die of heart disease.
• Have lower cholesterol levels.
• Are less likely to get:
  • High blood pressure.
  • Prostate cancer.
  • Colon cancer.
  • Type 2 diabetes.

Good health could be related to a diet of mostly fruits, vegetables, and whole grains.

Keep a balance

As a vegetarian, you can still eat a balanced diet.

• Substitutes for 1 oz (28 g) of meat:
  • ¼ cup cooked dried beans, peas, or lentils
  • 1 egg or 2 egg whites, or ¼ cup egg substitute
  • ½ oz (1 Tbsp) nuts or seeds
  • ¼ cup tofu or tempeh
  • 1 Tbsp peanut butter
• If you do not use milk, use soy milk fortified with calcium, vitamin D, and vitamin B12. Count 1 cup (8 fl oz) as one serving. You can also use fortified soy cheese or soy yogurt.