What Foods Do Vegetarians Eat?

Meeting certain nutritional requirements, particularly protein requirements, is often considered a challenge for vegetarians. Vegans may also have increased susceptibility to vitamin D and vitamin B12 deficiency. 

By choosing protein-rich vegetarian foods, however, you can meet your protein and nutritional needs within your calorie requirements.

^{*For ovo-vegetarians and lacto-ovo-vegetarians}

Other vegetarian sources of protein include edamame, mushroom, broccoli, green peas, sweet potato, pulses, asparagus, tempeh, quinoa, brussels sprouts, and corn. 

If you think you are not able to meet your protein requirements through a vegetarian diet, consult a qualified nutritionist or your doctor, who may prescribe protein supplements if needed.

A vegetarian diet consisting of whole foods including fruits, vegetables, whole grains, nuts, and seeds can have various health benefits such as

• Improved heart health
• Regulated blood sugar levels
• Reduced risk of certain types of cancer
• Better weight management
• Regulated blood cholesterol levels
• Management of blood pressure

An entirely plant-based diet, however, may put you at risk of certain nutritional deficiencies, including vitamin D, vitamin B12, omega-3 fatty acids, zinc, and iron deficiencies, which can be avoided by including a variety of foods in your diet. 

Consulting a nutritionist may help you tailor your diet to your needs. They may also prescribe supplements if needed. 

Due to uncertainty in getting all nutrient demands met through a plant-based diet, some people become flexitarian or semi-vegetarian. They reap the benefits of a vegetarian diet by making plant-based foods a major portion of their diet while eating meat, poultry, dairy products, eggs, and seafood occasionally or in small proportions.