Tips for Vegetarians: How to Optimize Your Diet

I can remember the day I became a vegetarian pretty clearly. It was over a decade ago now, before I had even decided to become a dietitian and around the time my interest in nutrition was slowly starting to peak.

My older sister had already been a vegetarian for a few years at the time and I was finally at the point where my mom’s threats of “if you become a vegetarian, you have to cook for yourself” didn’t jolt me anymore.

So I set a date that was going to be the first day of no meat…and then I drove to Panda Express and ordered orange chicken.

Believe it or not, it was a total accident. Mid-bite, I realized that I had forgotten about my new vegetarian diet but it was already too late. I finished the rest of my meal and then haven’t had meat since that day (minus the occasional slip up, usually involving soups and mysterious floating ingredients…oops).

The first few months of being a vegetarian were a mess. Let’s just say it involved a lot of Ramen noodles, macaroni and cheese, and spaghetti. So while I certainly wasn’t lacking in the carb department, I was deficient in basically every other area of my diet.

I was constantly feeling drained and hungry. And it became a vicious cycle because sometimes it seemed like the foods I was eating only made me even hungrier.

Looking back and knowing what I know now, I wish I could give myself some tips for vegetarians to avoid the pitfalls of becoming an “unhealthy vegetarian.”

Until they invent a time machine, however, I’ve decided to do the next best thing: put together a mini nutrition guide with tips for vegetarians on how to optimize your diet. Keep reading for the quick and simple version of what you need to know if you’re looking to make the switch to meatless!

1. Protein is important, but you don’t need to get it from meat

Tell anyone that you’re a vegetarian/vegan and their first question is always the same: “But what about protein?”

Yes, protein is essential. Everything in your body, right down to your cells, requires protein to function. Protein is also important because it helps you feel fuller for longer. Paying attention to protein is one of the most important tips for vegetarians.

A quick way to determine how much protein you should be getting in a day is to take your weight (in kilograms) and multiply it by 0.8 to 1.0. If you’re 150 pounds, for example, that translates to 68 kg, which means you’d need somewhere between 54-68 grams of protein each day.

For most of us, this is a pretty good estimate of about how many grams of protein are needed per day. If you’re an athlete, that number can increase to about 1.2-1.4 g/kg for endurance athletes and 1.2-1.7 g/kg for power athletes. If you have certain health conditions or are pregnant or breastfeeding, that number can change even more.

A few other best plant-based protein sources include:

• Lentils (18 grams/cup cooked)
• Quinoa (8 grams/cup cooked)
• Tofu (10 grams/1/2 cup)
• Beans (~15 grams/cup cooked)
• Seitan (18 grams/3 oz serving)
• Almonds (6 grams/1 oz serving)

If you’re including them in your diet, eggs, milk, and cheese are also pretty high up there in protein too.

The bottom line is that you should include a good source of protein with each meal and with your snacks as well. Not only does it keep you energized and prevent your stomach from grumbling, but it is also absolutely essential to keeping things running smoothly in the rest of your body.

2. Make sure you’re sticking to healthy, high-fiber carbs

Even though they’ve gotten a bad reputation over the years, carbohydrates are a critical part of your diet. When you eat carbs, they’re broken down into glucose (aka sugar), which supplies your body with energy.

Without enough carbohydrates, the body has to turn to other sources of energy. Instead of breaking down carbohydrates, it might start to use fat as fuel or even pull proteins from the muscles to use for energy.

That being said, it’s important to opt for healthy carbs instead of refined carbs high in added sugar. Whole grains, fruits, and vegetables are a few examples of nutritious, minimally processed carbs, all of which are full of fiber to support satiety and overall health.

Including plenty of fiber in your diet can also keep your blood sugar in check, stopping that sugar crash you might sometimes get after indulging in a sweet snack — only to feel ravenous and totally wiped out an hour later.

Sticking to fiber-rich carbs is one of my best tips for vegetarians. A few examples of healthy carbohydrate sources include:

• Fruits and veggies
• Whole wheat bread
• Whole wheat pasta
• Quinoa
• Barley
• Brown rice
• Farro

Swap out the refined grains for these healthier alternatives and include some with your meals. Remember to keep it in check, though; pay attention to serving size and don’t overdo it (more is not always better).

3. Eat plenty of healthy fats

Omega-3 fatty acids are a type of essential fatty acid, which means that you have to get them through your diet because your body can’t produce them on its own. These heart-healthy fats are essential for everything from brain function to fetal development, and more.

There are three kinds of omega-3 fatty acids:

• docosahexaenoic acid (DHA)
• eicosapentaenoic acid (EPA)
• alpha-linolenic acid (ALA)

DHA and EPA are well-known for their health benefits and are mostly found in fatty fish. Meanwhile, ALA is found in plant-based foods and is the pre-cursor to EPA and DHA. The body can convert it to EPA and DHA, but only in small amounts.

If you eat fish, try to include two servings of fatty fish in your diet each week to get plenty of heart-healthy omega-3 fats.

If fish isn’t part of your diet, there are plenty of plant-based sources of omega-3 fatty acids available as well.

Vegan DHA and EPA, which comes from algae, is available in supplement form. You can also get ALA omega-3s through the diet. A few good sources include:

• Chia seeds
• Nuts (especially walnuts)
• Flaxseed

It’s also a good idea to include plenty of unsaturated fats in your diet too, including foods like nut butter, avocados, and olive oil.

On the flip side, try to limit your intake of processed foods, which are often high in saturated fat and trans fat.

4. Don’t forget about micronutrients

These days, many micronutrient deficiencies have been pretty much eradicated. Luckily, you really just don’t hear about people getting scurvy or Rickets anymore.

That being said, there are a few micronutrients that you should definitely be aware of if you’re transitioning to a meat-free diet.

• Vitamin B12: This vitamin is naturally found only in animal products. If you’re not eating any meat, eggs, or dairy, supplementation might be a good option. That said, many foods like breakfast cereals are now enriched with vitamin B12, which can help you get the amount that you need
• Iron: Iron is found in two forms, including heme and non-heme iron. Plant foods only contain non-heme iron, which is harder for your body to use and absorb. It’s possible to meet your needs by eating plenty of dark, leafy greens, legumes, and whole grains and pairing iron-rich foods with vitamin C from fruits and veggies, which can boost absorption. An iron supplement can also help fill in the gaps if needed.
• Calcium: This nutrient is crucial to maintaining healthy bones, teeth, and muscles, and it’s essential to be mindful of your intake if you’re not including dairy in your diet. High-calcium plant foods include kale, broccoli, bok choy, soybeans, and tofu

One of my best tips for vegetarians is to try tracking your diet for a few days in an app like MyFitnessPal to see how you stack up in terms of micronutrients.

5. Remember: balance is key

Between healthy fats, high-quality proteins, and micronutrient deficiencies, it may seem like a lot think about. Luckily, following a nutritious vegetarian diet is a lot easier than it seems.

The key is balance. Include plenty of whole foods in your diet and get in plenty of variety. A healthy and delicious meat-free diet is totally achievable.

Focus on incorporating colorful fruits and vegetables, whole grains, legumes, nuts, and seeds to cover all your nutrient bases and experiment with different plant-based proteins and cooking methods to keep meals exciting.

With mindful choices, variety, and these tips for vegetarians, a well-rounded vegetarian diet can provide all the nutrients you need while keeping meals satisfying and flavorful.