Nuts and Seeds: Cashews, chia seeds, hemp seeds, and peanuts.
Dairy and Eggs (for lacto-ovo vegetarians): Milk, cheese, yogurt, and eggs.
Benefits of a Vegetarian Diet
Improved Heart Health: Plant-based diets are linked to lower cholesterol and blood pressure.
Weight Management: Vegetarian diets are often lower in calories and can help with weight loss.
Reduced Risk of Chronic Diseases: A vegetarian diet can lower the risk of type 2 diabetes, cancer, and other chronic diseases.
Environmental Impact: A plant-based diet has a lower environmental footprint compared to a meat-based diet.
Challenges of a Vegetarian Diet
Nutrient Deficiencies: Vegetarians need to ensure they get enough protein, iron, calcium, vitamin B12, and omega-3 fatty acids.
Food Variety: It requires creativity to make diverse and satisfying meals.
Social Situations: Finding vegetarian options at social gatherings or restaurants can be challenging.
