A common misconception is that vegetarian diets tend to be incomplete. Then why does one decide to be vegetarian? This could be due to religious reasons, for health or just an individual’s preference.

A number of studies have established a link between vegetarian diets and health benefits. They claim that a balanced and nutritious vegetarian diet, helps lower the risk of heart related diseases, diabetes, stroke and cancer (1,3). From the nutrition point of view, a plant based diet may lack iron and complete proteins. However, eating a variety of vegetarian based foods, one can still get enough nutrients (2). It is important to focus on nutrients like protein, calcium, iron, Omega 3 fats, Vitamin D and Vitamin B 12.

Macronutrients:

Macronutrients include Carbohydrates, Proteins and Fat. They are eaten in larger amounts and are referred to as macronutrients.

1.    Carbohydrates provide energy which is used for physical activities and various physiological processes in the body. They can be obtained from whole grains like brown rice, whole wheat, whole wheat bread, ragi, jowar, bajra, quinoa and oats. Whole grains are rich in fiber and contain B vitamins which are essential for good health.

2.    Proteins help in growth and muscle repair. Since vegetarian proteins are incomplete, meaning that they lack some of the essential amino acids, it is important to pair them with carbohydrates to make a complete protein. Food sources like daals can give a complete protein if you pair different kinds together. Next time you cook daal, mix 3-4 types together! Soy is a complete vegetarian protein as are its products like- tofu, soy milk and edamame. 

Other sources of protein include- Pulses and legumes. While these terms are used interchangeably, pulses belong to the legume family. A pulse refers to the dried seed. 
                                                                    
Legumes include:  Soy bean, Peanuts, Pulses, Fresh peas and beans
Pulses include:  Beans, Dried Peas, Channa, Lentils and Rajmah.
                                                                         
Nuts and nut butters like peanuts and almonds are also sources of protein. Dairy products like milk, curd, yogurt, paneer and cheese all contain protein.

3.    Healthy sources of fat are needed by your body to stay healthy. Fat provides essential fatty acids which are essential to help the body absorb fat soluble vitamins- A, D, E and K. Vegetarian sources of fat include- avocado, vegetable oils, nuts, seeds, butter and ghee. Omega 3 fats are heart healthy and need to be included in the diet. They can be obtained from flaxseeds, chia seeds, walnuts, soybeans and canola oil.

Minerals:

1.    Calcium is needed by the body to build strong bones and healthy teeth. It also helps in muscle contraction and transmission of nerve impulses. Dairy products such as milk, curd, yogurt and cheese are good sources of calcium. Plant based sources include-broccoli, green leafy vegetables, beans (black beans) and tofu. As in the case or iron, plant based calcium is not readily absorbed by the body. Some foods like orange juice and certain cereals are fortified with calcium.

2.    Iron is an important component of Hemoglobin, which helps transport oxygen in the blood. There are two kinds of iron:
•    Heme iron- found in meat is well absorbed by the body
•    Non-heme iron- from plant based sources, is not well absorbed by the body

For vegetarians, adding a source of vitamin C helps the body to absorb iron. Squeezing lime juice over salads, sabjis and curries can help boost absorption. Vitamin C rich foods include citrus fruits and their juices, strawberries, capsicum and tomatoes.

In plant based foods, iron can be found in soybeans, tofu, seeds, dark green leafy vegetables, dried fruit such as raisins, dates, apricots and figs. Fortified foods like cereals may also contain iron. 

3.    Iodine helps with optimum thyroid and metabolized food to energy. A plant based diet may be low in iodine. It is important to only use iodized salt while cooking, to get enough of this mineral.

4.    Zinc helps build a healthy immune system. Zinc is found in whole grains fortified breakfast cereals (Oats), soy and its products, legumes beans, dairy products, nutritional yeast.  

 
Vitamins:

1.    Vitamin D, or the sunshine vitamin is important to help the body absorb dietary calcium. Vitamins D can be obtained from fortified foods like- dairy products, orange juice and soy milk. It is important to get adequate sunlight exposure for 10-15 minutes between 11 am to 3 pm. The best time being 12 pm. 

2.    Vitamin B12 found only in animal foods and is important for the proper functioning of the brain and nervous system. In a vegetarian diet, B12 can be obtained from cow’s milk, fortified yeast, cereals or soy milk.

A balanced meal should contain a cereal, a protein source, vegetables (cooked and raw) and a dairy source. Vegetables should be prepared in minimal oil, using healthy cooking methods such is steaming or stir frying to prevent loss of nutrients. A healthy, well balanced vegetarian diet should not cause any nutritional deficiencies. In case, there is a deficiency of any nutrient, you can consult a doctor who may prescribe a supplement.

References
1.    Tuso PJ, Ismail MH, Ha BP, Bartolotto C. Nutritional Update for Physicians: Plant-Based Diets. The Permanente Journal. 2013;17(2):61-66. doi:10.7812/TPP/12-085.
2.    Winston J Craig, Health effects of vegan diets, Am J Clin Nutr May 2009 ,vol. 89 no. 5 1627S-1633S
3.    Le LT, Sabaté J. Beyond Meatless, the Health Effects of Vegan Diets: Findings from the Adventist Cohorts. Nutrients. 2014;6(6):2131-2147. doi:10.3390/nu6062131.

With inputs from:
1.    http://youngwomenshealth.org/2013/12/05/vegetarian-diet/
2.    https://www.bbcgoodfood.com/howto/guide/balanced-diet-vegetarian
3.    http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/vegetarian-diet/art-20046446?pg=2
4.    https://www.choosemyplate.gov/ten-tips-healthy-eating-for-vegetarians
5.    http://www.huffingtonpost.com/kristin-kirkpatrick-ms-rd-ld/vegetarian-diet-mistakes_b_3226388.html
6.    http://www.eatright.org/resource/food/nutrition/vegetarian-and-special-diets/food-sources-of-important-nutrients-for-vegetarians
7.    http://www.nhs.uk/Livewell/Vegetarianhealth/Pages/Vegetarianmealguide.aspx
8.    http://www.health.com/nutrition/vegan-diet-nutrition
9.    http://www.eatingwell.com/article/17158/8-key-nutrients-vegetarians-need/
10.    https://plenteousveg.com/vegetarian-rdas/