It’s easy to think that vegetarian diets are naturally healthier than an omnivorous one, but that’s not necessarily true.

Just like with any diet, being vegetarian can be unhealthy if you don’t watch what you eat. Donuts and cheese pizza are vegetarian, but you can become ill if that’s all your diet consists of.

According to the Mayo Clinic, a healthy vegetarian diet consists of 2 1/2 cups of vegetables, 2 cups of fruit, 6 1/2 ounces of grains, 3 cups of dairy, and 3 1/3 ounces of protein foods every day.

Of course, that is just an outline for the average 2,000 calorie diet. Eating more than the daily recommended amount of fruits and vegetables is actually common for vegetarians, and it is associated with a lower risk for colon and some other cancers.

Many omnivores view vegetarians not as more healthy but as nutrient deficient and withering. This is also a misconception. Being a part of the large majority blinds most people to the fact that omnivores are on average more deficient in key nutrients than vegetarians.

This article in The Journal of Nutrition demonstrates that most Americans don’t meet daily recommendations for key foods and nutrients like whole grains, fruits, whole fruits and fiber. In fact, the average American only gets half their daily value of fiber.

On average, vegetarians have higher intakes of fiber, lower rates of obesity, and lower intakes of total, trans and saturated fats. All of these things are associated with a reduced risk for many chronic illnesses.

So while being vegetarian doesn’t inherently make someone more or less healthy, a properly planned vegetarian diet is healthier than the average American diet.

Making sure to get all of those different food groups may seem difficult, but it’s actually no harder to maintain a healthy vegetarian diet than it is an omnivorous one.

Fruits and Vegetables

76% of Americans do not meet fruit intake recommendations, and 87% do not meet vegetable intake recommendations. Eating just bananas and iceberg lettuce doesn’t cut it. In order to get the most nutrition from your diet, it’s important to vary the fruits and vegetables you eat every day.

Make sure you’re getting dark green, orange, and red vegetables on a weekly basis. It’s worth experimenting with vegetables you’ve never tried before to increase your arsenal of veggies. The more varied the vegetables in your fridge, the better.

The same goes for fruit. Bananas are nutritious, but apples, oranges, lemons, berries and mangoes are all high in vitamin C and fiber. Getting a healthy mix of fruit is important, since the sugars and fiber from the fruit help to keep your body running and regular.

Grains

Nearly all Americans don’t get enough whole grains. At least 3 1/2 ounces of your daily grain intake should be whole grains. These can be found in many breads at your local bakery or grocery store.

You can also buy whole grain oats, granola, cereal and breakfast bars that have whole grains in them. Having brown rice with some stir-fried veggies is another way to sneak in some whole grains. Or you could have a quinoa salad. There are a ton of options.

Protein Foods

This isn’t an area of concern for most people. Vegetarians and vegans average 70% more protein than the recommended daily value. But in case you’re worried that without meat your options will be too limited, let me offer some suggestions.

Beans and rice are a complete protein. Quinoa is high in protein and fiber. Tofu, and other soy products, are both cheap and high in protein. Many vegetables are also high in protein, like peas, kale and spinach, peanuts, cashews. Nuts and legumes are also an excellent source of protein.

Although they’re not necessary to get your daily protein, dairy and eggs can help. Milk and eggs are both high in protein, and can easily be worked in to any meal.

Dairy and Eggs

While not needed for protein, eggs and dairy provide a source of vitamin B-12 for vegetarians. A completely plant-based diet should rely on dietary supplements, such as fortified nutritional yeast or multi-vitamins, to obtain B-12.

Limited amounts of dairy and eggs can be beneficial, but it’s important not to replace meat with an excess amount of dairy. Dairy and eggs are still high in fat and cholesterol, and are best used sparingly in your meals.

Meatless doesn’t always mean healthy, but meat is by no means necessary to live a healthy life. If your diet is full of a variety of fruits, vegetables, grains and dairy/plant-based protein, you can not only live a healthy life, but thrive as a vegetarian.

Thanks for listening to this vegetarian’s opinion.