Learn how to create a well-balanced diet without meat. Research shows that people who follow a vegetarian eating plan, on average, eat fewer calories and less fat than non-vegetarians. They also tend to have lower body weights relative to their...
See more 
Learn how to create a well-balanced diet without meat. Research shows that people who follow a vegetarian eating plan, on average, eat fewer calories and less fat than non-vegetarians. They also tend to have lower body weights relative to their heights than non-vegetarians. Choosing a vegetarian eating plan with a low fat content may be helpful for weight loss. But vegetarians—like non-vegetarians—can make food choices that contribute to weight gain, like eating large amounts of high-fat, high-calorie foods or foods with little or no nutritional value. Vegetarian diets should be as carefully planned as non-vegetarian diets to make sure they are balanced. In our diets, animal products provide good sources of iron, calcium, vitamin D, vitamin B12, zinc, and protein. Be sure to include the following vegetarian foods to get all the nutrients you need: * Iron: cashews, spinach, lentils, garbanzo beans, fortified bread or cereal * Calcium: dairy products, fortified soy-based beverages, tofu... See less 
