Content provided by: Alberta Health Services Dietetic Interns and Registered Dietitians
Are you curious about the health benefits of a vegetarian diet?
There is more to eating a vegetarian diet than just cutting out meat. A well-planned vegetarian diet can help you fill your plate with colorful and tasty foods! Read more to learn about different types of vegetarian diets, clear up some common myths, and get simple tips to help you get started.
Different Types of Vegetarian Diets
There are different types of vegetarian diets. Some people choose to eat certain animal products like eggs, milk, or fish. Others eat only plants. The table below shows the types of vegetarian diets.
The Health Benefits of Balanced Vegetarian Diets
Everyone can enjoy a well-planned vegetarian diet, including babies, children, teens, adults, and athletes. Vegetarian diets can:
- Help you get more fibre
- Help keep your digestive tract healthy
- Support healthy body weight
- Lower the risk of chronic diseases, such as heart disease, type 2 diabetes, obesity, high blood pressure, and certain cancers
Common Myths about Vegetarian Diets
1. “I need to eat animal foods to get enough protein”
- Fact: You can get enough protein from plant foods, like beans, nuts, seeds, and even some wholegrains. Click here to learn more about different types of plant foods that contain protein and tips on cooking them.
2. “All vegetarian foods are nutritious”
- Fact: Not all vegetarian foods are healthy. For examples, French fries and cookies can be vegetarian but are low in nutrients. Choose whole foods and limit highly processed foods. Learn more about tips to limit highly processed foods here.
3. “Vegetarian diets don’t give enough nutrients and leave me hungry”
- Fact: A vegetarian diet rich in vegetables, fruits, legumes (such as beans and lentils), whole grains, and nuts is full of nutrients like protein, calcium, and vitamins. These foods are also high in fiber, which help control hunger and keep you full for a long time.
How to Make Vegetarian Eating Easier?
If you want to try a vegetarian diet or vegetarian meals, here are some tips to help you get started:
- Start small: Begin with one vegetarian meal per week and slowly increase.
- Find new recipes: Start with simple vegetarian recipes and see what you like.
- Try new foods: Make your meals and snacks exciting by adding different fruits, vegetables and protein options.
- Join a community: Connect with others who follow a vegetarian diet for support and ideas.
- Talk to a Dietitian: A Dietitian can answer your questions and help make sure you are getting the right nutrients. Health Link has a dietitian who you can speak with for free, just call 811 Health Link.
Enjoy your vegetarian eating journey!
Here are some extra resources to support your vegetarian eating journey:
1. Healthy Vegetarian Eating (albertahealthservices.ca)
2. Search recipes – Canada’s Food Guide
Cooking with plant-based protein foods – Canada’s Food Guide
Disclaimer: This material is not a substitute for the advice of a qualified health professional. This material is intended for general information only and is provided on an “as is”, “where is” basis. Although reasonable efforts were made to confirm the accuracy of the information, Alberta Health Services does not make any representation or warranty, express, implied or statutory, as to the accuracy, reliability, completeness, applicability or fitness for a particular purpose of such information. Alberta Health Services expressly disclaims all liability for the use of these materials, and for any claims, actions, demands or suits arising from such use.