A vegetarian diet focuses on plants for food. These include fruits, vegetables, dried beans and peas, grains, seeds and nuts. There is no single type of vegetarian diet. Read more about nutrients to focus on, including protein, iron, and calcium.
Salad, Greek Salad, Greek
Image by uvlik05/Pixabay
What Is a Vegetarian Diet?
Healthy fruits and vegetables, including an ear of corn, papaya, avocado, habanero and chili peppers, black beans, a lime, and cilantro.
Image by CDC/ Mary Anne Fenley; Photo credit: James Gathany
Healthy fruits and vegetables, including an ear of corn, papaya, avocado, habanero and chili peppers, black beans, a lime, and cilantro.
Fruits and vegetables contain essential vitamins, minerals, and fiber that may help protect you from chronic diseases. Compared with people who consume a diet with only small amounts of fruits and vegetables, those who eat more generous amounts, as part of a healthful diet, are likely to have reduced risk of chronic diseases, including stroke and perhaps other cardiovascular diseases, and certain cancers.
Image by CDC/ Mary Anne Fenley; Photo credit: James Gathany
Vegetarian Diet
A vegetarian diet focuses on plants for food. These include fruits, vegetables, dried beans and peas, grains, seeds and nuts. There is no single type of vegetarian diet. Instead, vegetarian eating patterns usually fall into the following groups:
The vegan diet, which excludes all meat and animal products
The lacto vegetarian diet, which includes plant foods plus dairy products
The lacto-ovo vegetarian diet, which includes both dairy products and eggs
People who follow vegetarian diets can get all the nutrients they need. However, they must be careful to eat a wide variety of foods to meet their nutritional needs. Nutrients vegetarians may need to focus on include protein, iron, calcium, zinc and vitamin B12.
Source: United States Department of Agriculture
Additional Materials (7)
Discover the benefits of fruits and vegetables
Video by Independence Blue Cross/YouTube
How to Defend Being Vegan
Video by The Atlantic/YouTube
Are Vegetarians Better for the Environment?
Video by Seeker/YouTube
Is Meat Bad for You? Is Meat Unhealthy?
Video by Kurzgesagt – In a Nutshell/YouTube
Why I'm a weekday vegetarian - Graham Hill
Video by TED-Ed/YouTube
LIVE IT: Reduce Risk of Chronic Diseases with a Vegetarian Diet
Video by Loma Linda University Health/YouTube
Cancer Treatment: Why a Vegetarian Diet Helps
Video by Prostate Cancer Research Institute/YouTube
7:10
Discover the benefits of fruits and vegetables
Independence Blue Cross/YouTube
2:39
How to Defend Being Vegan
The Atlantic/YouTube
3:01
Are Vegetarians Better for the Environment?
Seeker/YouTube
10:05
Is Meat Bad for You? Is Meat Unhealthy?
Kurzgesagt – In a Nutshell/YouTube
4:05
Why I'm a weekday vegetarian - Graham Hill
TED-Ed/YouTube
2:19
LIVE IT: Reduce Risk of Chronic Diseases with a Vegetarian Diet
Loma Linda University Health/YouTube
5:54
Cancer Treatment: Why a Vegetarian Diet Helps
Prostate Cancer Research Institute/YouTube
Health Benefits
3D images of Vegetables
Image by TheVisualMD
3D images of Vegetables
3D images of Vegetables and quality nutrition
Image by TheVisualMD
How Can Plant-Based Eating Can Reap Rewards?
Vegetarians miss out on lots of foods. No grilled burgers or franks at picnics. No holiday turkey or fries cooked in animal fat. Strict vegetarians may even forego honey made by bees. But vegetarians also tend to miss out on major health problems that plague many Americans. They generally live longer than the rest of us, and they’re more likely to bypass heart-related and other ailments.
The fact is, eating a more plant-based diet can boost your health, whether you’re a vegetarian or not.
What is it about the vegetarian lifestyle that can protect your health? And are there risks to being vegetarian? NIH-funded researchers are looking for answers. They’re exploring the many ways that diet and other factors affect our health.
Vegetarian meals focus on fruits and vegetables, dried beans, whole grains, seeds and nuts. By some estimates, about 2% of the U.S. adult population follows this type of diet.
People have many reasons for becoming vegetarians. Some want to eat more healthy foods. Others have religious or economic reasons or are concerned about animal welfare. “Vegetarian diets are also more sustainable and environmentally sound than diets that rely heavily on meat, poultry and fish,” says NIH nutritionist Dr. Susan Krebs-Smith, who monitors trends in cancer risk factors.
Most people think of vegetarian diets as simply eating plant foods and not eating meat, poultry and fish. “But in fact, there are many different types of vegetarian diets,” Krebs-Smith explains. “Some are more restrictive than others.”
Strict vegetarians, or vegans, eat plant foods and reject all animal products—meat, poultry, fish, eggs, dairy and sometimes honey. Those who also eat dairy products are called lacto vegetarians. Vegetarians who eat both dairy and eggs are called lacto-ovo vegetarians.
Some vegetarians eat fish but not meat or poultry. They’re called pescatarians (pesce is Italian for fish).
“Then there are the so-called flexitarians, or semi-vegetarians. These are people who eat a mostly vegetarian diet, but they occasionally eat meat,” says Jody Engel, a nutritionist and registered dietitian at NIH. “They might say ‘I’m a vegetarian, but I need to eat my burgers every Sunday.’ People tend to follow their own rules, which is one reason why it’s hard for researchers to study vegetarians. There’s so much variance.”
Despite the different definitions, “there’s tremendous agreement among nutrition experts and health organizations that a more plant-based diet is beneficial, whether you’re a true vegetarian or not,” says Krebs-Smith. “Most Americans don’t eat enough fruit, vegetables, legumes or whole grains. There’s a huge consensus that eating more of these foods would be a good idea for everyone.”
Vegetarian diets tend to have fewer calories, lower levels of saturated fat and cholesterol, and more fiber, potassium and vitamin C than other eating patterns. Vegetarians tend to weigh less than meat-eaters, and to have lower cancer rates. “Evidence also suggests that a vegetarian diet is associated with a lower risk of death from certain heart diseases, and that those who follow a vegetarian diet tend to have lower LDL [“bad”] cholesterol levels,” says Engel.
In some cases, though, it’s unclear if certain health benefits come from plant-based eating or from the healthy lifestyle of most vegetarians. “Vegetarians are generally more physically active and have healthier habits than non-vegetarians. They also typically have a higher socioeconomic status, at least in the United States,” says Krebs-Smith.
To tease out the effects of diet, scientists have to conduct large, carefully controlled studies that account for other factors. One of the world’s largest studies of plant-based diets is now underway at Loma Linda University in California. Cardiologist Dr. Gary Fraser is leading an NIH-funded team of scientists to analyze data on 96,000 Seventh-day Adventists in all 50 states and in Canada. Members of this religious group have unique dietary habits and a generally healthy lifestyle.
Adventists are encouraged to follow a vegetarian diet, but about half the population sometimes eats meat. These variable eating patterns allow scientists to compare a wide range of dietary habits and look for links between diet and disease.
To date, the researchers have found that the closer people are to being vegetarian, the lower their risk of diabetes, high blood pressure and metabolic syndrome (a condition that raises your risk for heart disease and stroke). “The trend is almost like a stepladder, with the lowest risks for the strict vegetarians, then moving up for the lacto vegetarians and then the pescatarians and then the non-vegetarians,” Fraser explains. Earlier studies found that vegetarian Adventists also tend to live longer than both meat-eating Adventists and non-Adventists. The vegetarians also have less coronary heart disease and lower rates of some cancers.
Because vegetarians by definition don’t eat meat, some people jump to the conclusion that simply cutting meat from your diet will lead to health benefits. “But it’s actually more complicated than that,” says Fraser. “Differences in life expectancy and other health matters might be related to the extra fruits, vegetables, nuts and legumes—including soy—that vegetarians tend to eat. You can’t necessarily conclude it’s based on the absence of meat,” he says.
Experts generally agree that vegetarians who eat a wide variety of foods can readily meet all their body’s needs for nutrients. “At any stage of life, you should be able to eat a healthy diet by consuming vegetarian foods. But it does take a little planning,” says Rachel Fisher, a registered dietitian involved in nutrition research at NIH.
Vegetarians need to be sure they take in enough iron, calcium, zinc and vitamin B12. Studies show that most vegetarians do get enough, in part because so many cereals, breads and other foods are fortified with these nutrients. “Vegans in particular need to be certain to get enough vitamin B12 and omega-3 fatty acids,” says Fisher. Omega-3—found in fish, flax seed, walnuts and canola oil—is important for heart health and vision.
Some vegetarians take dietary supplements to make sure they’re getting everything they need. It’s a good idea to talk to a registered dietitian or other health professional if you’re a vegetarian or thinking of becoming one.
Whether you’re a vegetarian or not, Fisher says, you can benefit from the high fiber, low fat and rich nutrients of a vegetarian diet. “Vegetarian foods can be so delicious, and they’re so good for you,” she says.
Try using a variety of spices and herbs to make things interesting. And make sure not to overcook your vegetables, or they might lose some of their valuable nutrients.
Tips for a Vegetarian Diet
Meet protein needs by eating a variety of plant foods, nuts, eggs or dairy foods.
Snack on unsalted nuts and use them in salads or main dishes.
Vitamin B12 is naturally found only in animal products. Choose fortified foods such as cereals or soy products, or take a vitamin B12 supplement if you don’t eat animal products.
Get calcium from dairy products and calcium-fortified soy milk, breakfast cereals or orange juice.
Beans and peas have many nutrients and are recommended for everyone, vegetarians and non-vegetarians alike.
Source: NIH News in Health
Additional Materials (11)
Vegan meal, sweet potato, pizza, plant based
use as you wish
Image by Nitsan Simantov/Wikimedia
Plant-Based Dishes, Raw Food
Plant-Based Dishes, Raw Food
Image by Ella Olsson from Stockholm, Sweden/Wikimedia
Vegan friendly icon
Icone végan
Image by Peepal Farm Foundation/Wikimedia
Vegan Plate
Source:
Heike Englert, Sigrid Siebert: "Vegane Ernährung", UTB, Kapitel 6.1 "Das Modell des 'Veganen Tellers' - Empfehlungen zur Lebensmittelauswahl, ISBN 978-8463-4402-6, Google Books
The vegan food plate: A simple guide to healthy vegan nutrition
Created using: Category:Firefox_OS_Emoji
Image by Tischbeinahe/Wikimedia
Going Vegetarian Is A Healthy Choice
Video by CNN/YouTube
What If The World Went Vegetarian?
Video by AsapSCIENCE/YouTube
Vegan meal, hummus, salad, veggie fingers, plant based
use as you wish
Image by Nitsan Simantov/Wikimedia
Vegan meal, onion curry, rice, peas, plant based
Use as you wish
Image by Nitsan Simantov/Wikimedia
Vegan meal, tortilla wrap, plant based
Use as you wish
Image by Nitsan Simantov/Wikimedia
Meal prep food container (43991880552)
Ready made plant-based food in a meal prep container. Trying to get better at planning my meals ahead of time
Image by Ella Olsson from Stockholm, Sweden/Wikimedia
Rotation
Clipping
1
2
Artichoke, MRI Scan - Eat foods high in Fiber and Nutrients
This 3D interactive allows you to rotate and clip into a MRI scan of a globe artichoke. Globe artichokes are a low-fat, low-starch vegetable high in insoluble fiber. They are also high in folic acid (notable for expectant women, since folic acid helps prevent neural-tube birth defects) and contain other nutrients including magnesium, chromium, manganese, potassium, phosphorous, iron, calcium, and Vitamin C.
Interactive by TheVisualMD
Vegan meal, sweet potato, pizza, plant based
Nitsan Simantov/Wikimedia
Plant-Based Dishes, Raw Food
Ella Olsson from Stockholm, Sweden/Wikimedia
Vegan friendly icon
Peepal Farm Foundation/Wikimedia
Vegan Plate
Tischbeinahe/Wikimedia
2:56
Going Vegetarian Is A Healthy Choice
CNN/YouTube
3:47
What If The World Went Vegetarian?
AsapSCIENCE/YouTube
Vegan meal, hummus, salad, veggie fingers, plant based
Nitsan Simantov/Wikimedia
Vegan meal, onion curry, rice, peas, plant based
Nitsan Simantov/Wikimedia
Vegan meal, tortilla wrap, plant based
Nitsan Simantov/Wikimedia
Meal prep food container (43991880552)
Ella Olsson from Stockholm, Sweden/Wikimedia
Artichoke, MRI Scan - Eat foods high in Fiber and Nutrients
TheVisualMD
Women & Vegetarian Diet
Pregnancy and Folic Acid
Image by TheVisualMD
Pregnancy and Folic Acid
Pregnancy and Folic Acid
Image by TheVisualMD
What to Know as a Women with a Vegetarian Diet?
A vegetarian is someone who does not eat meat. Some vegetarians, called vegans, do not eat any animal products, such as eggs or milk. If you are a vegetarian or vegan, you may need to take a dietary supplement, especially if you are pregnant or breastfeeding.
What is a healthy eating plan for women who are vegetarian?
A healthy eating pattern for women who are vegetarian is the same as for any woman. Because vegetarians eat mostly plant-based foods, they usually get more fiber-rich foods and low-cholesterol foods than non-vegetarians do. But women who are vegetarians still need to make sure they are eating healthy, which includes foods with calcium and protein.
Do women who are vegetarian need to take a dietary supplement?
Not always. You can get all the nutrients you need from a vegetarian eating plan by eating a variety of foods from all of the food groups. But you may need to take extra steps to get enough protein, iron, calcium, vitamin B-12, and zinc.
The extra steps you need to take depend on what type of vegetarian you are. For example, low-fat and fat-free milk and milk products are good sources of calcium, vitamin B-12, and complete protein. Eggs are a good source of vitamin B-12, choline, and complete protein. So if you don’t drink milk or eat eggs, you need to get these nutrients from other foods.
Do vegetarians need more nutrients during pregnancy?
Yes. Just like all women, your body needs more of some nutrients, such as folic acid, during pregnancy to help your baby grow and develop. In general, though, choosing a variety of healthy foods from each of the food groups will help you get the nutrients you need during pregnancy. Be sure to get enough protein, found in beans, nuts, nut butters, and eggs if you eat them. See the resources below for vegetarian sources of important nutrients for women.
Source: Office on Women's Health (OWH), U.S. Department of Health and Human Services
Additional Materials (4)
Pregnancy and Nutrition Rich in Vegetables and Fruit
Pregnancy and Nutrition Rich in Vegetables and Fruit
Image by TheVisualMD
Is a vegan diet healthier than eating meat and dairy? - BBC REEL
Video by BBC Reel/YouTube
What Is CHOLINE? (And Can You Get it On a Vegan Diet)
Video by LIVEKINDLY/YouTube
Here's What Happens To Your Brain And Body When You Go Vegan | The Human Body
Video by Tech Insider/YouTube
Pregnancy and Nutrition Rich in Vegetables and Fruit
TheVisualMD
7:17
Is a vegan diet healthier than eating meat and dairy? - BBC REEL
BBC Reel/YouTube
10:02
What Is CHOLINE? (And Can You Get it On a Vegan Diet)
LIVEKINDLY/YouTube
2:19
Here's What Happens To Your Brain And Body When You Go Vegan | The Human Body
Tech Insider/YouTube
Lacto-Ovo Vegetarian Cuisine
Vegetarianism
Image by LaKeisha Eason
Vegetarianism
Loma Linda University Vegetarian Food Pyramid
Image by LaKeisha Eason
Lacto-Ovo Vegetarian Cuisine
Use the exchange lists to give yourself more choices.
Breakfast
1,600 Calories
1,200 Calories
Orange
1 med.
1 med.
Pancakes, made with 1% milk, low-fat and egg whites
(3) 4" circles
(2) 4" circles
Pancake syrup
2 Tbsp
1 Tbsp
Light margarine
1½ tsp
1½ tsp
Milk, 1%, low-fat
1 C
½ C
Coffee
1 C
1 C
Milk, 1%, low-fat
1 oz
1 oz
Lunch
1,600 Calories
1,200 Calories
Vegetable soup, low-sodium, canned
1 C
½ C
Bagel
1 med.
½ med.
Processed american cheese, low-fat and low-sodium
¾ oz
—
Spinach salad
Spinach
1 C
1 C
Mushrooms
1⁄8 C
1⁄8 C
Salad dressing, regular calorie
2 tsp
2 tsp
Apple
1 med.
1 med.
Iced tea, unsweetened
1 C
1 C
Dinner
1,600 Calories
1,200 Calories
Omelette
Egg whites
4 large eggs
4 large eggs
Green pepper
2 Tbsp
2 Tbsp
Onion
2 Tbsp
2 Tbsp
Mozzarella cheese, made from part-skim milk, low-sodium
1½ oz
1 oz
Vegetable oil
1 Tbsp
½ Tbsp
Brown rice, seasoned with ½ tsp light margarine
½ C
½ C
Carrots, seasoned with ½ tsp light margarine
½ C
½ C
Whole-wheat bread
1 slice
1 slice
Light margarine
1 tsp
1 tsp
Fig bar cookie
1 bar
1 bar
Tea
1 C
1 C
Honey
1 tsp
1 tsp
Snack
1,600 Calories
1,200 Calories
Milk, 1%, low-fat
¾ C
¾ C
1,600 Calories
Calories: 1,650
Total Carb, % kcals:
56
Total Fat, % kcals:
27
Sodium,* mg:
1,829
SFA, % kcals:
8
Cholesterol, mg:
82
Protein, % kcals:
19
1,200 Calories
Calories: 1,205
Total Carb, % kcals:
60
Total Fat, % kcals:
25
Sodium,* mg:
1,335
SFA, % kcals:
7
Cholesterol, mg:
44
Protein, % kcals:
18
1,600: 100% RDA met for all nutrients except: Vit E 92%, Vit B3 97%, Vit B6 67%, Magnesium 98%, Iron 73%, Zinc 68%
1,200: 100% RDA met for all nutrients except: Vit E 75%, Vit B1 92%, Vit B3 69%, Vit B6 59%, Iron 54%, Zinc 46%
* No salt added in recipe preparation or as seasoning. Consume at least 32 oz water.
Source: National Heart, Lung, and Blood Institute (NHLBI)
Additional Materials (4)
Vegetarian sushi rolls
Lacto-ovo vegetarian sushi rolls
Image by Mk2010/Wikimedia
Omurice, lacto-ovo vegetarian
A lacto-ovo vegetarian Omurice
Image by Mk2010/Wikimedia
Crash Course on Vegetarianism
Video by Penn State Extension/YouTube
6 Types of Vegetarian Diets A Dietitian Explains - Lacto-OVO vegetarian
Video by Kanha Keo/YouTube
Vegetarian sushi rolls
Mk2010/Wikimedia
Omurice, lacto-ovo vegetarian
Mk2010/Wikimedia
11:47
Crash Course on Vegetarianism
Penn State Extension/YouTube
3:20
6 Types of Vegetarian Diets A Dietitian Explains - Lacto-OVO vegetarian
Kanha Keo/YouTube
Beans, Peas, and Lentils
Snap Peas, MRI Scan (Rotation)
Image by TheVisualMD
Snap Peas, MRI Scan (Rotation)
Snap peas (also known as sugarsnap peas) have gained popularity in the U.S. since the late 1970's, now more commonly consumed as a stand-alone snack, in salads, and in a variety of Asian preparations. These legumes are a good source of fiber, Vitamin K, Vitamin B6, folate (B9), Vitamin C, iron, and antioxidant beta-carotene. Despite the name, sugarsnap peas are not especially high in sugar -- about 5 grams per 1/2-cup serving. Sometimes confused with snow peas, snap pea pods are round rather than flat.
Image by TheVisualMD
How to Incorporate Beans, Peas, and Lentils Into Your Diet?
What are beans, peas, and lentils?
Beans, peas, and lentils (also known as “pulses”) include the dried seeds that can be eaten of legumes and are a MyPlate vegetable subgroup. Legume is the scientific term that describes a type of plant that includes pods. The word ‘pulse’ is used to describe the seeds you can eat found in the pods, such as beans, peas, and lentils.
Foods in this subgroup include beans (kidney beans, pinto beans, white beans, black beans, lima beans, fava beans), dried peas (chickpeas, black-eyed peas, pigeon peas, split peas), and lentils.Edamame, which is the soybean in the pod, is also counted in this subgroup (even though it is eaten fresh and not dried).
Green peas and green (string) beans are not part of this subgroup because their nutrition is more like foods in other vegetable subgroups. Green peas and green lima beans are in the Starchy Vegetables group. Green (string) beans are in the Other Vegetables group. Visit the vegetables page to learn more.
Beans, peas, and lentils (also known as pulses, include the dried edible seeds of legumes. The foods in this vegetable subgroup include beans (kidney beans, pinto beans, white beans, black beans, lima beans, fava beans), dried peas (chickpeas, black-eyed peas, pigeon peas, split peas) and lentils.
Edamame, which is the soybean in the pod, is also counted in this subgroup even though it is eaten fresh and not dried.
About the beans, peas, and lentils subgroups
The nutrition found in beans, peas, and lentils are similar to foods in both the vegetables food group and the protein foods group. Like vegetables – beans, peas, and lentils are excellent sources of fiber, folate, and potassium. And like protein foods – they are excellent sources of plant protein, also providing iron and zinc.
Both the vegetable and protein food groups provide the body with important nutrition to keep us healthy. For more information, visit the vegetable page and the protein foods page.
How should I count beans, peas, and lentils?
If you are tracking your food choices as part of a MyPlate Plan, you may be wondering how to count beans, peas, and lentils. Often, people who eat meat, poultry, and seafood would count beans, peas, and lentils in the vegetable group. People who get more of their protein foods from plants may want to count some (or all) of the beans, peas, and lentils they eat in the protein foods group.
To learn what’s best for you, follow these steps:
Count the number of ounce-equivalents of all protein foods you’ve eaten other than beans, peas, and lentils.
Does this number meet your recommended amount for the protein foods group? If so, count your beans, peas, and lentils as vegetables.
If you have not yet met your recommended amount from the protein foods group, count the beans, peas, and lentils you’ve eaten as protein foods. If you go over your recommended amount, you can count the extra as vegetables.
Examples:
The following examples use the recommendation for 5 1/2 ounce-equivalents in the Protein Food Group for a 2,000 calorie plan.
Foods eaten from the Protein Foods Group
3½ ounces chicken
2 ounces tuna fish
½ cup black beans
The 3½ ounces of chicken and 2 ounces of tuna fish equal 5½ ounce-equivalents in the Protein Foods Group, which meets the recommendation at this calorie level. This means the ½ cup of black beans can be counted as ½ cup-equivalent in the Vegetables Group.
Foods eaten from the Protein Foods Group
2 eggs
1½ Tbsp. peanut butter
½ cup chickpeas
The 2 eggs and 1½ Tbsp. peanut butter equal 3½ ounce-equivalents in the Protein Foods Group. Two more ounces are needed to meet the 5½ ounce recommendation for this group. This means the ½ cup of chickpeas can be counted as 2 ounce-equivalents in the Protein Foods Group.
Source: United States Department of Agriculture (USDA)
Additional Materials (5)
Healthy Eating for Children
Here, two young children were at a dining table, upon which was plated a large quantity of foods representing a number of different food groups: grains, fruits, vegetables, milk products, meats/poultry/fish, and nuts/seeds/legumes. All these foods are quite tasty, but some are more nutrient-dense than others, while others are more calorie-dense than the rest. It’s refreshing to see that these children made the choice to eat a highly-nutritious, antioxidant, vitamin-rich strawberry over some of the more calorie-dense foods that were freely available.
Although most Americans 2 to 3 years of age consume recommended amounts of total fruits, Americans ages 4 years and older do not. (See Chapter 5 for specific information and recommendations.) Children ages 2 to 18 years and adults ages 19 to 30 years consume more than half of their fruit intake as juice. Although 100% fruit juice can be part of a healthful diet, it lacks dietary fiber and when consumed in excess can contribute extra calories. The majority of the fruit recommended should come from whole fruits, including fresh, canned, frozen, and dried forms, rather than from juice. When juices are consumed, 100% juice should be encouraged. To limit intake of added sugars, fruit canned in 100% fruit juice is encouraged over fruit canned in syrup.
Image by CDC/ Mary Anne Fenley; Photo credit: James Gathany
This image depicts a mother and her two young children at a dining table, upon which was plated a large quantity of foods representing a number of different food groups: grains, fruits, vegetables, milk products, meats/poultry/fish, and nuts/seeds/legumes. All these foods are quite tasty, but some are more nutrient-dense than others, while others are more calorie-dense than the rest. The mother is watching her children pick and choose which foods interests them, and seems to be quite happy with their choice in the bowl of fresh fruits, which are nutrient-dense, high in vitamins, minerals, and antioxidants.
“Although most Americans 2 to 3 years of age consume recommended amounts of total fruits, Americans ages 4 years and older do not. (See Chapter 5 for specific information and recommendations.) Children ages 2 to 18 years and adults ages 19 to 30 years consume more than half of their fruit intake as juice. Although 100% fruit juice can be part of a healthful diet, it lacks dietary fiber and when consumed in excess can contribute extra calories. The majority of the fruit recommended should come from whole fruits, including fresh, canned, frozen, and dried forms, rather than from juice. When juices are consumed, 100% juice should be encouraged. To limit intake of added sugars, fruit canned in 100% fruit juice is encouraged over fruit canned in syrup.”
Image by CDC/ Mary Anne Fenley; Photo credit: James Gathany
Beans, Legumes, Brown
Image by Lovesevenforty/Pixabay
Beans and Legumes
From an overhead angle, a large black bowl of various colored beans and legumes sits in the center of a dark wooden table. Next to the bowl are a gold napkin and a fork. Behind the bowl are several mounds of different beans. The white lettering above the bowl reads "Eat beans and other legumes often". Shot on 4x5 format. This was used in the 1989 calendar "Eat for Good Health" January 1989.
Image by National Cancer Institute / Bill Branson (Photographer)
No Grains and Legumes (for Now)
Grains, legumes, and vegetables all contain carbohydrates. However, the carbs in vegetables are converted to glucose (blood sugar) much more slowly than the carbs in grains and legumes. The sugars and starches in grains and legumes raise your blood sugar level quickly. When your blood sugar level goes up quickly, so does your insulin level. High levels of insulin store calories as fat and also keep you from burning your body fat for fuel.
Image by TheVisualMD
Healthy Eating for Children
CDC/ Mary Anne Fenley; Photo credit: James Gathany
This image depicts a mother and her two young children at a dining table, upon which was plated a large quantity of foods representing a number of different food groups: grains, fruits, vegetables, milk products, meats/poultry/fish, and nuts/seeds/legumes. All these foods are quite tasty, but some are more nutrient-dense than others, while others are more calorie-dense than the rest. The mother is watching her children pick and choose which foods interests them, and seems to be quite happy with their choice in the bowl of fresh fruits, which are nutrient-dense, high in vitamins, minerals, and antioxidants.
CDC/ Mary Anne Fenley; Photo credit: James Gathany
Beans, Legumes, Brown
Lovesevenforty/Pixabay
Beans and Legumes
National Cancer Institute / Bill Branson (Photographer)
No Grains and Legumes (for Now)
TheVisualMD
Gardening
Gardening
Image by CDC/ Dawn Arlotta; Photo credit: Cade Martin
Gardening
In so many ways, gardening is a very beneficial activity, not only for the environment, but for those who partake in this exercise. This woman was thoroughly enjoying the fresh outdoor air.Though a very positive activity, gardening exposes the gardener to a number of possible bodily injuries, therefore, using personal protective equipment (PPE) is always recommended. This woman was protecting her knee using a foam pad, upon which she could rest her weight; gloves that would guard against exposure to pesticides, abrasions, and insect bites, and jeans that would protect her against the sun’s rays, insect bites, and abrasions. It’s recommended that sunscreen be applied to skin exposed to the sun. A hat and sunglasses might also be recommended, depending upon the activity. One must not forget to properly wash hands and fingernails after working in the dirt.Keywords: Fresh air; Asthma levels; Respiratory diseases; Respiratory illnesses; Bad air days; Back Safety; Physical activity; Environmental enhancement; Air exposure; Hand washing; Hispanic; Latin-American; Fertilizer; Mercury; Lead; PCBs; Dirt; Hand shovel; Allergies; Flowers; Pansies; Soil contamination; Pollen; Environmental Health, NCEH
Image by CDC/ Dawn Arlotta; Photo credit: Cade Martin
How Gardening and Plants Can Be Your Partners in Health?
Is there anything more delicious and nutritious than vine-ripened tomatoes, just-harvested peaches and corn, or fresh herbs and spices? Growing your own edible plants—whether in a backyard garden or a few pots on your windowsill—can be fun, rewarding, and healthful. If you share your garden’s bounty with friends and neighbors, you might even expand your social connections and spread the health around.
“Gardening has many health benefits. It allows you to get outside, get active, and sit less, which might help to reduce stress,” says Dr. Philip Smith, a life-long gardener who oversees obesity research at NIH. “Gardening can also help to improve your diet if you eat more fruits and vegetables. They’re especially delicious, with a more intense flavor, when ripe and freshly picked.”
Fruits and vegetables are packed with fiber and essential vitamins and minerals. Research has shown that eating fruits and vegetables as part of an overall healthy diet can reduce your risk for long-term diseases, such as heart disease, stroke, and some types of cancer. The fiber in fruits and vegetables can help relieve constipation and normalize your bowel movements.
Fruits and vegetables may also help reduce your calorie intake—especially if they’re replacing high-calorie, high-fat foods—to help you control your weight. Herbs can add rich and interesting flavors to your meals without adding calories.
Gardening might enhance your mental health as well. Some studies have found that being physically active in natural environments—or even simple exposure to nature—can improve mood, reduce anxiety, and enhance self-esteem. “Growing your own vegetables and digging into the dirt can increase physical activity and give one a feeling of well-being and a sense of connection to the Earth,” Smith says.
Children can also benefit from growing and caring for edible plants. Some studies have found that kids involved with gardening programs tend to make healthier food choices, eat more fruits and vegetables, and have improved social skills.
“Gardening can help little children learn about growing and caring for things. They may find that they enjoy eating the fruits and vegetables they’ve grown themselves. And they may like eating the foods they know are good for them,” Smith says. “Adults, too, often find they appreciate the many delicious tastes of fruits and vegetables that come fresh from the garden.”
Cancer survivors who took up gardening in a small NIH-funded study tended to have increased physical activity and vegetable intake, along with improved strength and endurance. A larger NIH-funded study is now under way to see whether gardening might enhance the health and well-being of older cancer survivors.
Another recently launched NIH-funded study is looking at whether American Indian families who engage in community gardening will boost their fruit and vegetable intake and reduce their body weight. “The researchers are also looking at whether gardening can lower blood pressure, increase hand strength, and lead to better mental and physical health,” says NIH’s Dr. Charlotte Pratt, who oversees research on nutrition, physical activity, and heart health.
“Americans generally don’t eat enough fruits and vegetables; it’s one of the major drawbacks of our diets today,” Pratt says. The federal Dietary Guidelines for Americans published in 2015 recommends that adults who eat about 2,000 calories daily should eat about 2.5 cups of vegetables and 2 cups of fruit a day. But only a small percentage of adults and children meet both fruit and vegetable recommendations.
When choosing vegetables, eat an assortment of colors and types every day. Broccoli, spinach, collard greens, kale, and other dark leafy greens are good choices. You might also choose red and orange vegetables, such as tomatoes, carrots, sweet potatoes, or red peppers. Many of these are easy to grow at home.
“These are all good sources of vitamins in general, including vitamins A and C, and they tend to be good sources of fiber as well,” Pratt says. “Some vegetables can also provide minerals, like potassium, iron, and calcium.”
The many nutrients in fruits and vegetables are essential to good health. If you’re taking certain medications, though, you need to be aware that some plant-based products can interfere with how certain medicines work. For instance, grapefruit can interact with certain drugs—including some cholesterol, blood pressure, and allergy drugs—and lead to serious side effects.
“For people who take medications to prevent blood clots, problems might arise from eating dark green vegetables, which are rich in vitamin K, or by taking vitamin K supplements,” Pratt says. Vitamin K helps to promote blood clotting, but blood thinners like warfarin (also called Coumadin) are designed to have the opposite effect. Foods rich in vitamin K include kale, spinach, Brussels sprouts, and some types of lettuce.
Many types of herbs can also interact dangerously with certain medications. But these problems are much more likely when herbs are taken as supplements.
“Herbs and spices have long been used to flavor foods. And they’ve been used since ancient times for medicinal purposes as well,” says Dr. Craig Hopp, an expert in herbal products research at NIH. “When you grow herbs in your garden, you’ve planted the seeds, watched them grow, and you know what they’ll taste like. But when you get these things in supplement form, you’re usually getting a concentrated extract of the plant that’s much more potent than what’s in your garden.”
Hopp adds that some herbs purchased in supplement form are not what they claim to be—“either they’re adulterated with some type of pharmaceutical ingredients, or they don’t contain the ingredients that their labels indicate.”
Hopp stresses that it’s important to talk with your doctor about any supplements you’re taking to ensure they won’t cause harmful interactions with your medications. You can learn more about herbs, potential side effects, and what the science says about their medicinal properties at NIH’s Herbs at a Glance website.
If you think you don’t have space for a backyard garden, think again. “Some vegetables like carrots, lettuce, kale, and hot peppers don’t require much space,” says Smith. These can be grown in pots or small gardens. “You can also try growing hanger tomatoes, which can be suspended from your deck or porch,” Smith says.
But no matter where you get them—whether from your own back yard, a farmer’s market, or a store—make sure you and your family eat plenty of fruits and vegetables every day.
Safety Tips for Gardeners
Wear gloves to avoid skin rashes, cuts, and contaminants.
Keep harmful chemicals, tools, and equipment out of kids’ reach. Read all instructions and labels so you use these items properly.
Cut your risk for sunburn and skin cancer by wearing wide-brimmed hats, sun shades, and sunscreen with sun protective factor (SPF) 15 or higher.
Protect against diseases carried by mosquitoes and ticks. Use insect repellent. Wear long-sleeved shirts. Tuck pants into your socks.
If you’re outside in hot weather, drink plenty of water.
Pay attention to signs of heat-related illness, including high body temperature, headache, rapid pulse, dizziness, nausea, confusion, or unconsciousness. Seek emergency medical care if needed.
Source: NIH News in Health
Additional Materials (4)
Gardening
In so many ways, gardening is a very beneficial activity, not only for the environment, but for those who partake in this exercise. While wearing protective gloves, this boy was enjoying the fresh outdoor air, as he was planting what appeared to be vegetables in his raised-bed home garden.Though a very positive activity, gardening exposes the gardener to a number of possible bodily injuries, therefore, using personal protective equipment is always recommended, including knee pads, gloves that would guard against exposure to pesticides, abrasions, and insect bites, and jeans that would protect one against the harmful effects of the sun’s rays, insect bites, and abrasions. It’s recommended that sunscreen be applied to skin exposed to the sun. A hat and sunglasses might also be recommended, depending upon a number of activity variables. One must not forget to properly wash hands after working in the dirt.Keywords: Fresh air; Fresh soil; Soil contamination; Asthma levels; Respiratory diseases; Respiratory illnesses; Bad air days; Back Safety; Physical activity; Environmental enhancement; Air exposure; Hand washing; Hispanic; Child; Children; Kids; Teenager; Box gardening; Proper attire; Home grown foods; Fruits and veggies; Latin-American; Fertilizer; Mercury; Lead; PCBs; Dirt; Hand shovel; Allergies; Organic; Pollen; Environmental Health; NCEH
Image by CDC/ Dawn Arlotta; Photo credit: Cade Martin
Nutrient Benefits
Nutrient Benefits
1
2
Nutritional Benefits of Potassium
Even if it does sound like a grade-school aphorism created to get kids to eat their vegetables, there is a great deal of truth in the age-old saying, "You are what you eat." Consuming nutrient-rich foods such as spinach may not instantly result in bulging muscles like it does for Popeye, but we are quite literally made of the foods we consume. The vitamins and minerals in food are fundamental to the development of all the body's tissues and fluids, and vital to the countless functions that keep our internal systems working.
Interactive by TheVisualMD
Nutritional Benefits of Folate (Clip)
Nutritional Benefits of Folate (Rotate)
Nutritional Benefits of Potassium (Clip)
Nutritional Benefits of Potassium (Clip)
Nutritional Benefits of Vitamin D (Clip)
Nutritional Benefits of Vitamin D (Rotate)
Nutritional Benefits of Vitamin C (Clip)
Nutritional Benefits of Vitamin C (Rotate)
1
2
3
4
5
6
7
8
Nutrient Benefits
Even if it does sound like a grade-school aphorism created to get kids to eat their vegetables, there's a great deal of truth in the age-old saying, "You are what you eat." Consuming nutrient-rich foods such as spinach may not instantly result in bulging muscles like it does for Popeye, but we are quite literally made of the foods we consume. The vitamins and minerals in food are fundamental to the development of all the body's tissues and fluids, and vital to the countless functions that keep our internal systems working.
Interactive by TheVisualMD
Mayo Clinic Minute: Why eating more vegetables, less meat is healthy
Video by Mayo Clinic/YouTube
Gardening
CDC/ Dawn Arlotta; Photo credit: Cade Martin
Nutritional Benefits of Potassium
TheVisualMD
Nutrient Benefits
TheVisualMD
1:01
Mayo Clinic Minute: Why eating more vegetables, less meat is healthy
Mayo Clinic/YouTube
Health Tips
Different Vegetable
Image by TheVisualMD
Different Vegetable
A good diet provides the building blocks for all components of the body. Talk to your healthcare provider about the types of food you eat. He or she may be able to make a recommendation for you or refer you to a specialist, such as a dietician or nutritionist, to get you on the road to eating healthy.
Image by TheVisualMD
Enjoy Vegetarian Meals
Healthy eating is important at every age. Eat a variety of fruits, vegetables, grains, protein foods, and dairy or fortified soy alternatives. When deciding what to eat or drink, choose options that are full of nutrients and limited in added sugars, saturated fat, and sodium. Start with these tips:
Make simple changes
Create main dishes such as pasta primavera with vegetables and chickpeas, pizza topped with vegetables, veggie lasagna, tofu-vegetable stir-fry, and spicy bean burritos.
Think about plant-based protein
Eat a variety of plant protein foods such as black or kidney beans, cooked split peas, and yellow or green lentils. Nuts and seeds are also great options to help you meet protein needs.
Build strong bones with calcium
If you skip dairy, get calcium from fortified products like soy beverages, tofu, and some breakfast cereals and orange juices. Dark-green leafy vegetables like collard greens, spinach, and kale are sources of calcium, too.
Add nuts to your day
Choose unsalted nuts as a snack, or use them in salads or main dishes to bump up your protein, dietary fiber, and healthy fats. Slivered almonds or crushed walnuts are great on a green salad.
Have beans for dinner or lunch
Try a bean-based chili, three bean salad, or split pea soup. Beans, peas, and lentils, which are excellent sources of protein, fiber, folate, and several minerals, are recommended for everyone – vegetarians and nonvegetarians alike – because of their high nutrient content.
Enjoy a vegetarian snack
Snack on raw veggies and hummus – a Middle Eastern dip made from blended chickpeas (garbanzo beans). Hummus is rich in protein, dietary fiber, and several important minerals.
The benefits of healthy eating add up over time, bite by bite.
Source: United States Department of Agriculture (USDA)
Additional Materials (4)
3 Delicious Lentil Recipes | healthy + vegan
Video by Rainbow Plant Life/YouTube
How To: Vegan Whipped Cream | Healthy Tip Tuesday
Video by HealthNut Nutrition/YouTube
Are Vegetarians Healthier? - Should I Eat Meat? - BBC
Video by BBC Studios/YouTube
Enverus - Energy is Everything
Video by Enverus Energy/YouTube
10:39
3 Delicious Lentil Recipes | healthy + vegan
Rainbow Plant Life/YouTube
3:29
How To: Vegan Whipped Cream | Healthy Tip Tuesday
HealthNut Nutrition/YouTube
3:36
Are Vegetarians Healthier? - Should I Eat Meat? - BBC
Send this HealthJournal to your friends or across your social medias.
Vegetarian Diet
A vegetarian diet focuses on plants for food. These include fruits, vegetables, dried beans and peas, grains, seeds and nuts. There is no single type of vegetarian diet. Read more about nutrients to focus on, including protein, iron, and calcium.