There are various degrees of vegetarianism from a diet excluding all products of animal origin, to a semi-vegetarian style which involves simply limiting the amount of animal foods consumed. A well-planned vegetarian diet is a very healthy diet. However, a vegetarian diet that simply avoids animal foods without making the appropriate substitutions can be as unbalanced as any other poorly planned diet.

Vegetarian or not, aiming to eat foods from at least three of the four food groups in each meal is a good way to ensure the diet is supplying all the amino acids and other nutrients to support good health. The recommended number of servings from each group will vary depending on one's age, gender and activity level. However, as a minimum guideline, a vegetarian should be aiming for at least 4 to 6 half-cup servings of vegetables per day. Note: the term is "vege"-tarian. The vegetables should be accompanied by two to three or more servings of fruits and five or more half-cup servings of high quality grain products each day. To ensure there is adequate protein in the diet, aim for two to four servings of beans, peas, lentils, tofu or other soy products each day. Adding at least a ¼ cup serving of nuts each day will provide some essential fat in the diet. If milk products are consumed, at least two servings daily are suggested. If not, high-calcium foods should be emphasized. This would include items like firm tofu made with calcium, cooked legumes, sesame tahini, almonds and dark green vegetables. In a vegan diet, it can be difficult to get adequate vitamin B12 because this nutrient is found only in significant amounts in animal products and fortified nutritional yeast.

As a vegetarian, be aware that a plant-based diet does not necessarily guarantee a low fat or high quality intake. Many vegetarian foods contain a lot of cheese, deep-fried or just plain greasy. A meal like white pasta topped with bottled tomato sauce accompanied by a light green salad is low in fat but by no means a high-quality meal. Opt for whole wheat pasta, dark green salad and add some protein to round off the meal.

Here's a sample one-day menu for a vegetarian, provided a guideline only. This is not to suggest that only these foods should be consumed. Remember, all foods provide a different mix of vitamins and minerals and the greater the variety of foods in the diet, the more nutritious. If you're currently a vegetarian or considering vegetarianism, it's helpful to read at least one or two books on the subject. Becoming Vegetarian (Macmillan Canada) is a great start. As well, starting a collection of balanced recipe and meal ideas will go a long way to help you stay well nourished. If you're struggling, think about a one-time investment in seeing a registered dietitian/nutritionist. He or she can help you plan a balanced diet and, at the very least, provide you with some peace of mind that you are getting what you need. For more information, Ask our Nutritionists.

Sample Day for a Vegetarian

Breakfast

• Fruit shake made of ½ cup of soft tofu, frozen berries and 1 cup of fruit juice.
• 1 piece of whole wheat toast topped with 1 tablespoon of non-hydrogenated peanut butter.
• Glass of water.

Morning Snack
• 1 orange.
• Small handful of almonds.
• Glass of water.

Lunch
• ¾ of a cup of black beans and ¼ of a cup each red pepper, green pepper, tomato and dark green lettuce stuffed into a 1 whole wheat pita bread and seasoned with a bit of olive oil and garlic.
• ½ cup of carrot sticks.
• Glass of water.

Afternoon Snack
• 1 cup of steamed soy milk.
• 1 homemade (or high quality) oatmeal-raisin cookie.

Dinner
• 1 cup of brown rice.
• Stir-fry made of 2 cups of broccoli, carrot, zucchini mixture and 1/3 cup of firm tofu chunks.
• Sprinkle of nutritional yeast (1 tablespoon).
• Small tossed salad.
• ¾ cup of fruit sorbet for dessert.
• Glass of water.

This day's menu supplies about 2,200 calories: 52 percent carbohydrate, 16 percent protein and 30 percent fat.