Adopting a vegetarian diet can be a great decision for your health, the environment and animals.

However, there are certain things that every vegetarian should know in order to make sure they are meeting their nutritional needs, making the transition as smooth as possible and staying healthy long-term. In this article, we’ll cover ten important topics that every vegetarian should be aware of.

1. The Benefits of a Vegetarian Diet

Vegetarianism is becoming increasingly popular across the world. The benefits of a vegetarian diet are numerous:.

Reduced risk of heart disease, stroke and some forms of cancer
Lower blood pressure and cholesterol levels
Reduced risk of obesity and type 2 diabetes
Better digestive health
More efficient weight management
Save animals from inhuman treatment in factory farms
Environmental sustainability

2. Different Types of Vegetarianism

‘Vegetarian’ is an umbrella term which can mean different things to different people. Here are some of the most common types of vegetarianism:.

Lacto-vegetarian: Does not eat meat, fish, poultry or eggs, but consumes dairy products
Ovo-vegetarian: Does not eat meat, fish, poultry or dairy products, but consumes eggs
Lacto-ovo-vegetarian: Does not eat meat, fish or poultry, but consumes dairy products and eggs
Vegan: Does not eat meat, fish, poultry, eggs or dairy products, or any foods derived from animals (e.g. honey)

3. How to Get Enough Protein on a Vegetarian Diet

Protein is essential for growth and repair of the body, and it is commonly perceived that a vegetarian diet may not provide enough of this nutrient. However, there are plenty of plant-based protein sources:.

Lentils, beans and peas
Tofu, tempeh and edamame
Nuts and seeds
Quinoa and amaranth
Soy and pea protein powder

4. How to Get Enough Iron on a Vegetarian Diet

Iron is essential for carrying oxygen around the body, and a deficiency in this nutrient can cause fatigue, weakness and poor concentration.

It is often perceived that a vegetarian diet may not provide enough iron, but there are plenty of plant-based sources:.

Leafy green vegetables such as spinach and kale
Lentils, beans and peas
Nuts and seeds
Fortified cereals and breads
Dried fruit such as raisins and apricots

5. How to Get Enough Vitamin B12 on a Vegetarian Diet

Vitamin B12 is essential for the production of red blood cells, and a deficiency in this nutrient can cause serious health problems. While this vitamin is primarily found in animal products, there are vegetarian-friendly sources:.

Fortified cereals and soy milk
Nutritional yeast
Supplements

6. The Importance of Vitamin D on a Vegetarian Diet

Vitamin D is essential for bone health, but it can be difficult to get enough of this vitamin on a vegetarian diet. The best source of vitamin D is sunlight, but it can also be found in:.

Mushrooms
Fortified cereals and dairy-free milk
Supplements

7. The Benefits of Healthy Fats on a Vegetarian Diet

Fats provide energy, help absorb vitamins and minerals and are necessary for the proper functioning of the body. However, not all fats are created equal. It’s important to focus on healthy fats, such as:.

Avocados
Nuts and seeds
Olive oil
Coconut oil
Flaxseed oil

8. How to Avoid Nutrient Deficiencies on a Vegetarian Diet

While a vegetarian diet can be highly nutritious, it is important to ensure that you are getting enough of all the essential vitamins and minerals. Here are some tips for avoiding nutrient deficiencies:.

Eat a varied diet
Consider taking a multivitamin supplement
Get regular blood tests to check for deficiencies

9. Common Misconceptions About a Vegetarian Diet

There are many misconceptions about a vegetarian diet. Here are some of the most common:.

You won’t get enough protein
You will be hungry all the time
You can’t build muscle on a vegetarian diet
A vegetarian diet is too expensive
Vegetarian food is bland
You won’t get enough calcium without dairy products

10. Tips for Making the Transition to Vegetarianism

Making the transition to a vegetarian diet can be challenging, but it doesn’t have to be. Here are some tips for making the process as smooth as possible:.