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.