Balanced Vegetarian Diet

There are some people who follow a vegetarian diet and some who follow a vegan diet. There are others who do not see the point of these diets. Well, it is nice to follow a vegetarian or a vegan diet as long as it is a balanced diet.

Diet Chart

Vegetarian Diet Chart for a 2000 Calorie Diet
Nutrients	Amount Required	Serving Size
Protein	65 grams	1 glass milk or 1 cheese slice or 1 cup legumes
Carbohydrates	300 grams	6 slices whole grain bread, a cup of chopped fruits or 1 serving of whole wheat pasta
Fats	65 grams	A handful of nuts or margarine or safflower oil or soybean oil
Iron	18 milligrams	A bowl of spinach or few slices of beetroot
Fibers	25 grams	A bowl of oatmeal or 2 oatmeal cookies
Calcium	1000 milligrams	A glass of milk or 2 cheese slices

The following nutrients need to be a part of your regular diet in order to make it a balanced diet. Some foods are also mentioned which will help you in your meal planning. Try different menus each day to make meal time fun.

Proteins: As you know, proteins are needed by the body in order to perform a lot of important body functions. There are plenty of vegetarian and vegan sources of protein. Soy and soy products, legumes, yellow lentils, milk and dairy products are just the tip of the iceberg. These foods should be included in order to balance the diet.

Carbohydrates: As carbohydrates provide energy to the body, consumption of carbohydrate rich foods is also necessary. Whole grains and an assortment of fruits like watermelons, figs etc. are healthy sources of carbohydrates which needs to be a part of the vegetarian diet.

Vitamins: Another important nutrient required by the body, there are several sources to get all the needed vitamins. Plant foods are rich in vitamin B12, citrus fruits like lemon, oranges etc. are good sources of vitamin C and soy products are great sources of vitamin D. Fibrous foods provide vitamin K and should be included in order to regulate the digestive system of the body. Include these foods in the daily diet.

Fats: Fats are needed by the body as they are a source of energy. Good fats should form a part of the regular diet. Ensure that the fats included are water-soluble fats as these fats are not stored in the body.

Iron: Iron is needed by the body for the production of red blood cells. Vegetarian sources of iron include green leafy vegetables and similar plant foods. As you can see, it is very important to produce red blood cells and hence, consumption of iron rich food is necessary.

Fibers: Fiber helps to increase the efficiency of the digestive system. Fiber helps the body to eliminate the excessive fat and other waste materials out of the body. This reduces the fat deposits in the body. Sources of fiber are oats, wheat and other whole grains and different forms of beans. The vegans can add these to make a balanced vegan diet.

Calcium: We all know that calcium is necessary for the proper development of bones and teeth. Calcium also makes the bones and teeth strong. Sources of calcium are milk and dairy products and plant foods. These also form a vital part of the balanced diet. For the vegans to make a balanced vegan diet, they can use soy products and various plant foods.

Balanced Vegetarian Diet Menu

Breakfast: Pancakes with syrup or cereals with milk with a cup of fruits and a glass of skimmed milk.

Lunch: Different kinds of vegetable soups, salad with low-fat dressing, stir fried vegetables or rice recipe or vegetables with bread or spaghetti or wheat based pizza with lots of vegetables.

Dinner: Vegetable soup, salad, rice with vegetables or sandwich. This is a good choice for balanced vegan diet too.

Snacks: Low fat yogurts or chopped fruits or a handful of nuts or a vegetable sandwich.

As children are yet growing, they require a good balanced healthy diet in order to grow well. It is vital that all the above mentioned nutrients are included completely in their meal so that their growth and development is not hampered. Make amazing vegetarian recipes at meal time to induce them to eat their vegetables. Make them snack on fruits and nuts in between meal times. Balanced vegan diet could include soy products and loads of vegetables and fruits. Remember that a balanced diet for children is very important for their proper development from a very young age.

As you can see from the above, making a vegetarian diet is not difficult. It requires the spreading of all the available foods in a manner that the person gets all the required nutrients in the required quantity.