Vegetarian Diet: This is How a Meat-Free, Balanced Diet Works

Switching to a vegetarian diet is becoming increasingly popular. A frequently used argument against a meatless diet is that pork, beef, and the like contain important nutrients. That’s true, but a balanced diet is also possible without meat on the menu.

Forms of vegetarian diet

In general, a vegetarian diet means no meat. However, some vegetarians also include other animal products. Opinions also differ on the question of whether fish is allowed.

• Lacto-vegetarians, for example, eat neither meat nor fish or their products. They do, however, eat milk and dairy products.
• Ovo-vegetarians also do not eat meat, fish, or their products. They don’t eat milk or dairy products but do eat eggs.
• Ovo-Lacto vegetarians avoid meat, fish, and their products. However, they do eat eggs, milk, and dairy products
• Pescetarians do not eat meat and meat products. However, fish and its products are part of the menu.
• As the name suggests, flexitarians eat flexibly. They eat mostly vegetarian food, but sometimes also eat meat and fish.

A balanced diet without meat – with these tips works

If you eat a vegetarian diet, you also do without some nutrients such as iron or vitamin B12, which are contained in animal products. You have to compensate for this deficiency if you want to eat a healthy vegetarian diet.

• Drink at least one and a half to two liters of water daily.
• Consume two servings of fresh fruit and about 400 grams of fresh vegetables per day. It should be about two to three servings of grain and potatoes. You need this amount to gain enough iron.
• Iron is mainly found in green vegetables such as spinach, fennel, and legumes. Whole grain products like oatmeal, whole grain bread, wheat germ, and amaranth granola also help.
• Vegetable oils and fats make up two to four tablespoons of your daily requirement.
• To cover your protein needs, you should consume 250 milliliters of milk or yogurt or alternatively 50 grams of cheese per day.
• However, protein is not only found in animal products, but also in cereals, legumes, nuts, potatoes, seeds, and mushrooms. Dishes such as cheese spaetzle or quark potatoes are therefore best suited for protein intake.
• For enough vitamin B12 you need to eat two eggs a day. The only alternative is dietary supplements because vitamin B12 is only found in animal products.