Vegetarian or non-vegetarian – How to maintain a healthy balanced diet?

No matter how much people try to convince you that vegetarians cannot get all the required nutrition from their diet it’s actually not true. The human body has a tendency to adjust itself to the kind of substances that go into it. A balanced diet is key to a healthy life as nutrients best help the body if they come from a variety of sources.

According to WHO, a balanced diet for a healthy body and mind is necessary also to protect against malnutrition in all its forms, as well as non-communicable diseases (NCDs), including diabetes, heart disease, stroke and cancer.

A non-veg diet that primarily includes chicken, eggs, meat & fish which, being rich in protein & vitamins, does have a number of health benefits like muscle strengthening, growth, stamina and haemoglobin enhancement. In fact, a well-balanced vegetarian diet with a combination of vitamins, minerals, fibre, carbs and proteins can have the same benefits.

Foods like dairy, beans, green peas, lentils, whole grains and nuts amongst others have a similar protein benefits for the body. Including fresh fruits and raw vegetables in your everyday diet, reducing saturated fats, reducing salt intake to the recommended level of less than 5 g per day, reducing free sugars and maintaining a balance in what you eat form the key to a healthy diet. Also simply put by WHO - The amount of calorie intake must be in accordance with your energy expenditure per day.

Theories are innumerous and beliefs cannot be forced, but maintaining a balanced diet for healthy living includes the daily intake of each food component, of which minerals are often ignored, in their right proportions.

Key Nutrients in a Vegetarian Diet

A vegetarian diet primarily excludes meat, fish, and poultry, but it can still be rich in essential nutrients. To ensure a balanced diet for vegetarians, one must focus on incorporating the following key nutrients:

• Protein: Protein is essential for building and repairing tissues. Plant-based protein sources include legumes (beans, lentils, and chickpeas), tofu, tempeh, quinoa, nuts, and seeds.
• Iron: Iron is vital for oxygen transport and energy production. Vegetarian sources of iron include dark leafy greens, fortified cereals, lentils, beans, and dried fruits.
• Vitamin B12: This vitamin is primarily found in animal products, making it essential for vegetarians to include fortified foods like plant-based milk and cereals or consider B12 supplements.
• Omega-3 Fatty Acids: Important for heart health and brain function, vegetarians can obtain omega-3s from flaxseeds, chia seeds, walnuts, and algae-based supplements.

Key Nutrients in a Non-Vegetarian Diet

A non-vegetarian diet includes animal products, providing certain nutrients that are more easily absorbed and may require less planning to meet the body's needs, highlighting the benefits of non-vegetarian food:

• Complete Proteins: Animal-based foods such as meat, fish, and dairy are complete proteins, meaning they contain all the essential amino acids required by the body.
• Vitamin B12: Abundant in animal products, non-vegetarians usually get sufficient vitamin B12 from their diet.
• Heme Iron: Non-vegetarian diets provide heme iron, which is more readily absorbed by the body compared to non-heme iron found in plant-based foods.
• Omega-3 Fatty Acids: Fish, especially fatty fish like salmon, is an excellent source of omega-3s.

Tips for a Healthy Balanced Diet Regardless of Dietary Choice

• Emphasize Whole Foods: Whether following a vegetarian or non-vegetarian diet, prioritize whole, unprocessed foods like fruits, vegetables, whole grains, and nuts to ensure a diverse nutrient intake.
• Portion Control: Moderation is key to preventing overconsumption of any food group. Balance the intake of carbohydrates, proteins, and fats according to your body's requirements.
• Variety: Experiment with different foods to ensure you get a wide range of nutrients from your diet.
• Stay Hydrated: Water is essential for digestion and overall health. Drink plenty of water throughout the day.
• Avoid Excess Sugars and Saturated Fats: Minimize the intake of sugary and processed foods as well as saturated fats to maintain a healthy weight and heart.

Conclusion

Whether you choose a vegetarian or non-vegetarian diet, maintaining a healthy balanced diet is achievable with proper planning and attention to nutrient intake. Both dietary approaches have their merits, and by incorporating a diverse range of foods, one can obtain all the essential nutrients necessary for a healthy lifestyle. Understanding your body's needs and making informed food choices will ultimately lead to improved overall well-being and vitality. Remember, a balanced diet is not just about what you eat but also about how you eat it, so eat mindfully and savor the journey to better health.