Dates and Vegetarian Diets


Diet Description

Vegetarian diets involve removing meat, poultry, and seafood from what you eat daily. Instead, they focus on plant-based food. These include fruits, vegetables, legumes, nuts, grains, and seeds.

Diet Purpose​

Vegetarian diets may be adopted for environmental reasons. This is because plant-based food generally requires less energy and environmental resources to produce. It may also be adopted for ethical or animal welfare reasons

More importantly, many people adopt this diet for health reasons. Vegetarian diets have been shown to be beneficial in losing weight. It also reduces the risk for chronic diseases like type 2 diabetes. This may be due to the high nutrient density of many plants. Vegetarian food contains high amounts of nutrients compared to their caloric content.

Dates in a Vegetarian Diet

Because dates are plant-based, they can be included in a vegetarian diet. Like other fruits, they provide important vitamins, minerals, and fiber. You can eat them in place of other unhealthy sweet treats.

What to Eat

Those who follow a vegetarian diet eat a variety of plant-based food. This includes fruits, vegetables, nuts, seeds, legumes, and grains. Unlike vegan diets, most vegetarians do eat animal byproducts, like honey, eggs, and dairy products. It is important to eat protein-rich vegetarian food too. Eating tofu, tempeh, seitan, eggs, dairy, and beans will ensure you meet your body’s protein needs.

What to Avoid

The types of food you avoid depends on the specific kind of vegetarian diet that you follow:

  • Lacto-ovo-vegetarian diet – avoids meat, fish, and poultry but allows eggs and dairy. 
  • Lacto-vegetarian diet – avoids meat, fish, poultry, and eggs but allows dairy.
  • Ovo-vegetarian diet – avoids meat, fish, and poultry but allows eggs.
  • Pescatarian diet – avoids meat and poultry but allows fish and generally dairy and eggs.

The Lacto-ovo-vegetarian diet is the most traditional and the most commonly adopted of them all.

Conclusion

Vegetarian diets may be adopted for many reasons. They include environmental and ethical concerns. It may also be for their potential health benefits. Remember to include a variety of food from different food groups. This ensures that your body gets all the nutrients it needs. A healthy diet like this can help improve your overall health and the health of the planet!

Written by:

Leah Goebel, RDN

Registered Dietitian

Reviewed by:
Registered Dietitian
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PubMed Central

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