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Key Points of a Balanced Vegetarian Diet

Definition and types of vegetarian diets

A vegetarian diet is generally defined as a dietary pattern based primarily on plants, excluding some or all animal meat, offal and their products. Vegetarian diets can mainly be grouped into the following four categories:

  1. Lacto-ovo-vegetarian diet: Avoiding all animal-based foods except eggs and dairy products.
  2. Ovo-vegetarian diet: Avoiding all animal-based foods and dairy products except eggs.
  3. Lacto-vegetarian diet: Avoiding all eggs and animal-based foods except dairy products.
  4. Strict vegetarian diet (vegan): Consuming solely plant-based foods, avoiding all eggs, dairy products, as well as meat, offal and food products of animal origin (such as honey and bird’s nest).

What health benefits does a diet based primarily on plants offer?

Most plant-based foods are rich in dietary fibre, low in fat and energy, and cholesterol-free. They help prevent constipation, boost satiety, and reduce the likelihood of a high cholesterol level and weight gain. Moreover, fruit, vegetables and legumes are also rich in antioxidants and phytochemicals, which can strengthen our immunity and reduce the risks of chronic diseases such as hypertension, heart diseases and diabetes when consumed in moderation. A vegetarian diet, however, is not necessarily healthy – whether you eat a vegetarian diet or not, what matters the most is maintaining a balanced diet and cultivating good living habits.

What is a balanced vegetarian diet?

Vegetarians should follow the basic principles of “a balanced diet” to obtain all essential nutrients:

  1. Grains: Significant amounts of dietary fibre and minerals are usually lost during the processing of refined grains such as white rice and white bread. Vegetarians therefore should choose whole grains such as brown rice, oatmeal, wholemeal bread and fortified breakfast cereals as far as possible.
  2. Fruit and vegetables: Vegetarians should choose fruit and vegetables of different colours and types to obtain various vitamins and nutrients. However, they should avoid overcooking fruit and vegetables to prevent the loss of nutrients.
  3. Milk and alternatives: Lacto-vegetarians should consume low-fat milk and alternatives in moderation to obtain adequate protein and calcium.
  4. Protein: Protein can be obtained from a variety of nuts, seeds, legumes and soy products. As for ovo-vegetarians, they can obtain protein of high quality from eggs.
  5. Fat/oil, salt and sugar: Vegetarians should choose healthy vegetable oils, but only small amounts of oils and seasonings should be used.

Nutrients that vegetarians should pay special attention to

  1. Protein: Although plants offer protein, its quality is not on a par with that of meat and milk (and alternatives). Therefore, vegetarians must consume adequate nuts, seeds, legumes and soy products of different types to ensure balanced nutrition.
  2. Vitamin B12: Both eggs and dairy products contain vitamin B12. At present, however, no plant-based food has been proven to be a safe and effective source of vitamin B12for the human body. Therefore, strict vegetarians should consume food products fortified with vitamin B12 (such as soy milk and breakfast cereals), and seek a doctor’s advice on the need to take a vitamin B12 supplement.
  3. Calcium and vitamin D: Lacto-vegetarians can obtain these two nutrients from dairy products. As for ovo- and strict vegetarians, they should obtain calcium from foods such as firm soybean curd, calcium-fortified soy milk and dark green vegetables (such as Chinese flowering cabbages and Chinese kale). In addition, adequate sun exposure can stimulate the skin to produce vitamin D, which helps the body absorb calcium and prevent bone loss.
  4. Iron: Vegetarians are particularly prone to iron deficiency, and thus should consume an adequate amount of legumes, black ear fungus, iron-fortified breakfast cereals and wholemeal bread to obtain iron. They should also consume foods rich in vitamin C (such as tomatoes, broccoli and oranges) to aid iron absorption.
  5. Zinc: Zinc can be obtained from whole grains, legumes, soybean curd, nuts and seeds.

How to make vegetarian dishes tasty and healthy

Significant amounts of oils and seasonings are often added to vegetarian dishes for a better taste. However, frequent and excessive intake of oils and seasonings is harmful to health. Vegetarians therefore should note the few points below to prevent excessive intake of fat and salt:

  1. Use low-fat cooking methods such as steaming, stewing, braising and boiling instead of stir-frying and deep-frying.
  2. Use a variety of healthy vegetable oils such as olive oil, canola oil, corn oil and peanut oil, but avoid coconut oil, palm oil and margarine in solid form, which are high in saturated fat and pose a negative impact on your blood cholesterol level when consumed in excess.
  3. Choose a variety of fresh ingredients such as gourds, mushrooms, seaweeds, soy products (such as soybean curd, soybean sheets, dried soybean curd), fresh fruit pieces, dried fruit, as well as small quantities of nuts and seeds to enhance the flavour and add texture to the dishes.
  4. Replace seasonings and sauces high in fat or salt with natural spices such as Sichuan pepper, star anise and cinnamon.
  5. Cook with non-sticky pans to reduce the amount of oil used.

Vegetarians with special nutritional needs

Vegetarians may be more prone to the deficiency of certain nutrients such as protein, vitamin B12, iron, calcium and vitamin D. Before deciding to eat a vegetarian diet, children, adolescents, pregnant women, lactating mothers, elderly persons and people with chronic diseases should consult a doctor and a dietitian to formulate a diet plan that meets their personal nutritional needs and aids the intake of essential nutrients.