You may be trying to access this site from a secured browser on the server. Please enable scripts and reload this page.
+
-
Gray Colour
Green Colour
ع
Home
Ministry
About the Minister
- Minister’s CV
- Minister's Office
- Contact the Minister
MOH Officials
- Vice Ministers
- Deputy Ministers
About the Ministry
- Overview
- Vision
- Mission
- Health Indicators
- Organizational Structure
- Strategy
- Health Policies
- Achievements
- Budget
- Tenders and Procurement
- Contact Us
- Help & Support
Share Your Opinion with Us
- Prominent E-Participations
Patient Satisfaction Survey Results
Regulations
Forms
We Care About You
Unified Health File
MOH Initiatives & Projects
Knowledge Management
National E- Health Strategy
Life Events
Partnerships
About MOH Portal
Interactive Map
Awareness
Patients’ Rights
Educational Content
- First Aid
- Chronic Diseases
- Health Tips
- Healthy lifestyle
- Oral Health
- Educational Series
- Seasonal and Festival Health
- Child’s Health
- Women's Health
- Various Topics
- Elderly’s Health
Health Tools
- BMI Calculator
- IBW Calculator
- Calorie Calculator
- Best Time To Get Pregnant
- Pregnancy Due Date Calculator
- Visual Acuity Test
- Prediabetes Risk Test
World Health Days
Health of Visitors and Residents
Premarital Screening
Command & Control Center
Pilgrim’s Health
E-Services
Media Center
MOH News
MOH Announcements
Events and Activities
MOH Publications
Important Links
Open Data
Sign In
Sign In
Health Awareness
Educational Content
Food and Nutrition
Vegetarian Diet
Food and Nutrition
Listen
Vegetarian Diet
Page Image
Page Content
Overview:
Vegetarian diet is a plant-based diet. A vegetarian person abstains from animal-derived products.
Names:
Vegetarian diet, vegetarianism
Levels of vegetarianism:
Vegan diet:
Vegans abstain from meat, poultry, fish and all animal derived products (e.g. eggs, dairy products and gelatin).
Vegetarian diet:
Vegetarians are so called, even though they consume some animal-derived products. They are of several types, including:
Lacto-ovo-vegetarians: They abstain from fish, poultry and meat, but consume eggs and dairy products.
Lacto-vegetarians: They abstain from fish, poultry, meat and eggs, but consume dairy products.
Ovo-vegetarians: They abstain from fish, poultry, meat and dairy products, but consume eggs.
Semi-vegetarians: They consume all foods, including fish and poultry, but abstain from red meat.
Vegetarian diet: what for?
Health benefits
Religious beliefs
Environmental concerns, and animal rights
Financial reasons (e.g. inability to afford for meat)
Pros of vegetarianism:
Compared to non-vegetarians, vegetarians consume less saturated fat and cholesterol, and get sufficient vitamins, minerals and fiber. As a result, they can reap a multitude of health benefits, including:
Less harmful cholesterol
Lower blood pressure
Weight loss
These benefits reduce the risk of chronic diseases. However, these benefits may not be associated with the vegetarian diet per se, but with the healthy lifestyle usually followed by vegetarians (e.g. exercise and non-smoking). Some studies have concluded that vegetarians are less likely to suffer from some diseases, such as:
Heart diseases
Cancer
Type 2 diabetes
Cons of vegetarianism:
There are vegetarianism-related concerns regarding the intake of the following nutrients:
Protein: Lacto- and ovo-vegetarians often get sufficient protein intake from dairy products and/or eggs. Other vegetarian groups are encouraged to diversify the protein sources, to make up for the lack of animal protein.
Vitamin B12: Lacto- and ovo-vegetarians often get sufficient intake of Vitamin B12, found in animal products only. Other vegetarian groups are encouraged to consume foods supported with Vitamin B12, or dietary supplements.
Iron: Vitamin C increases the absorption of plant-based iron, while the phytic acid reduces it. The phytic acid is found in whole-grain foods (e.g. beans, lentils, nuts, etc.)
Zinc: The phytic acid (found in whole grains such as beans, lentils, nuts, etc.) affects the absorption of zinc as well.
Omega-3: Among the sources of omega-3 are: flax seeds, walnuts, soybeans, etc.
Vegetarian diet and bone health:
Some women prefer to avoid vegetarian diets, especially those that eliminate dairy products, in fear of osteoporosis. In reality, though, some plant-based foods (e.g. broccoli, cabbage, etc.) contain calcium. Besides, some fruits and vegetables reduce the rate of calcium elimination through urine. Still, some vegetarians (especially vegans) may not get an adequate intake of Vitamin D and Vitamin K, which are necessary for bone health. Although Vitamin K is found in some leafy vegetables, they will still need to get more of it through Vitamin K-supported foods (e.g. soymilk, etc), in addition to Vitamin D supplements.
Dietary supplements:
A person who follows a well-planned vegetarian diet will get an adequate intake of vitamins and minerals. Nevertheless, vegetarians are recommended to take vitamin supplements, to ensure getting sufficient proteins. This is particularly true for children, since vitamins are essential for growth. Ask your doctor, or a nutritionist, to determine what supplements are best suited for you.
Children and vegetarian diet:
Children can follow a vegetarian diet; but they can’t do so without the help of adults. Children need help to ensure get all the nutritional needs of their body development. They need also to make up for the nutrients typically found in animal sources, (e.g. proteins, iron, etc.)
Vegetarian diet during pregnancy and breastfeeding
Pregnant and breastfeeding women should follow a balanced, diversified and healthy diet, to maintain their health as well as the health and sound growth of their babies. That is why a diverse and balanced diet is crucial during pregnancy. A vegetarian pregnant woman should pay close attention to getting an adequate intake of iron and Vitamin B12, profusely found in meat and fish, as well as Vitamin D.
Guidelines for vegetarians:
Diversify your diet.
Get at least five meals of diverse fruits and vegetables a day.
Make sure to consume foods rich in fiber, to improve digestion and avoid constipation.
Include carbohydrates (in such foods as potatoes, rice, macaroni, etc) in your meals. And as much as possible, choose whole-grain products.
Eat starchy foods (e.g. rice, sweet potatoes, macaroni, etc.) on a daily basis—they are a good source of energy, and are rich in many nutrients.
It is advisable to consume dairy products or milk substitutes (e.g. soymilk, oat milk, etc), since they contain calcium.
Make sure to consume plant-based protein, typically found in grains, legumes, peas, lentils, and nuts).
Make sure to consume unsaturated fat (e.g. olive oil, sunflower oil, etc), and avoid saturated fat (e.g. butter, margarine, etc), making sure to limit the consumption of fat.
Limit the consumption of fatty, salty and sweet foods (e.g. whipped cream, chocolate, cookies, iced foods and beverages, cakes, etc)—the nutritional value of those foods is poor.
FAQ:
I’m a vegetarian and an athlete. Do I need to follow a special diet?
Vegetarian athletes usually face two obsessions:
First:
Plant-based meals are low-calorie, and athletes need to increase the intake of calories based on the duration and intensity.
Second:
Vegetarian diets and plant-based meals often lack some of the essential nutrients found in animal sources (e.g. protein, iron, calcium, Vitamin D, Vitamin B12, Zinc, and omega-3 fat). Those nutrients are instrumental for supporting muscles, maintaining the bone mass, and transferring oxygen. Therefore, vegetarian athletes are advised to get a sufficient intake of the foods that would make up for the deficiency of those nutrients.
They are encouraged to have light and balanced meals before and during workouts.
Muscle-building takes place after exercise, as the body consumes 10g of protein source. Therefore, vegetarian athletes should eat quinoa, or a food containing soybeans two hours after exercise, from which to get protein.
Clinical Education General Department
For inquiries, contact us by
email
.
in this
Section
Addiction and Drugs
First Aid
Diseases
Immunization
New in Health
Public Health
Food and Nutrition
Currently selected
Health Blog
Child Health
Women's Health
Elderly Health
Coronavirus
Smoking Control
Photo and Video Gallery
Miscellaneous Topics
Also
You may be interested
Last Update :
30 January 2020 08:30 AM
Reading times :
All Rights Reserved – Ministry of Health – Kingdom of Saudi Arabia ©
Educational Content
Immunization
Immunization Schedule
Vaccines Frequently Asked Questions
Immunization (Vaccines)
New in Health
First 3D X-ray Mammography Imaging System of the Breast
LAP-BAND® Adjustable Gastric Banding System
Formula Balloon-Expandable Renal Stent System
Food and Nutrition
Currently selected
Nutritional Value of Milk
Steps and Guidelines on Taking Care of Food
Poor Nutrition
World Food Day (Family Farmers)
Food Calorie Calculator for Weight Loss
Triglycerides
Protein Supplements and Anabolic Steroids
Fish
Vegetarian Diet
Ketogenic Diet (Keto)
Dietary Approaches to Stop Hypertension (DASH)
Nutrition for Students
Healthy Nutrition for Athletes
Sugar-sweetened Beverages
Addiction and Drugs
Smoking Control
Women's Health
Breast Cancer
Health Awareness Campaigns
Pregnancy and Work
Home Exercises to Strengthen the Abdominal Muscles
Your Health before Pregnancy
Breastfeeding
Exercise during Pregnancy
Mother and Child Health Passport
Hyperprolactinemia (High Prolactin)
Preeclampsia
Menstrual Cycle
Nutrition and Pregnancy
Bacterial Vaginosis (BV)
Vaginal Yeast Infection
Pelvic Organ Prolapse
Urinary Incontinence in Women
Physical Activity and Pregnancy
Trichomoniasis
Anemia and Pregnancy
Vaginoplasty
Childbirth Pains & Back Injections
Child Health
Breastfeeding Encouragement Campaign
Elderly Health
Healthy Life with Aging
Alzheimer's Disease: Definition, Treatment and Guidelines
Overview of Alzheimer's
What Is Aging?
Alzheimer's
Alzheimer's Disease
Mental Health of Older Adults
Elder Abuse
Healthy Nutrition for Older Persons
Physical Activity for Older Adults
Older Adults and COVID-19
Coronavirus
Walking
Cosmetics
Tanning
Handwashing
Summer Heat
Physical Activity
Frostbite
Sleeping Late
Solar Eclipse and Eye Safety
Healthy Sitting
Novel Coronavirus (COVID-19)
Coronavirus (MERS-CoV)
Long COVID: Long-Term Effects of Coronavirus
First Aid
Tooth Injury
Cardiopulmonary Resuscitation (C.P.R.)
Splint
Chemical Poisoning
Injuries and Hemorrhage
Burns
Eye Injury
Bites
Fractures
Anaphylaxis (Severe Allergy)
Head Injury
Wounds
Seizures
Epistaxis (Nosebleed)
Bites and Stings
Dealing with Toxins and Toxic Fumes
Diseases
Otorhinolaryngological Diseases
Otitis Media (OM)
Allergic Rhinitis
Sore Throat in Children
Hearing Loss
Cardiovascular Diseases
Heart Diseases
Hypertension
Cardiovascular Diseases … Prevention and Treatment
Hypercholesteremia (High Cholesterol)
Cardiac Catheterization
Heart Failure
Venous Thromboembolism
Arteriosclerosis (Atherosclerosis)
Angina Pectoris
Hypertension and COVID-19
Communicable Diseases
HIV/AIDS
Tuberculosis
Malaria
Malaria
Meningitis
Measles
Swine Influenza
Dengue Fever
Bilharzia
Vector-borne Diseases
Immunization
HIV/AIDS
Elephantiasis
Mumps
Leishmaniasis
Lice
Plague
Bilharzia (Schistosomiasis)
Zika Virus
Musculoskeletal System Diseases
Polio…Facts and Figures
Disability: Reasons, Types, Treatment and Rehabilitation
Persons with Disabilities
Polio
Disability
Nervous System
Carpal Tunnel Syndrome (CTS)
Stroke
Parkinson's Disease
Spina Bifida
Sciatica
Guillain-Barré Syndrome
Headaches
Migraine
Multiple Sclerosis
Anorexia and Bulimia
Bell's Palsy
Gastrointestinal Diseases
Viral Hepatitis
Crohn's Disease
Irritable Bowel Syndrome
Hepatitis C Awareness Campaign
Ulcerative Colitis
Functional Dyspepsia
Celiac
Gastroesophageal Reflux Disease (GERD)
Diarrhea in Children
Helicobacter Pylori (H. pylori) Infection
Hematology
Thalassemia
Hypertension
Genetic Blood Disorders
Hemophilia
High Blood Pressure
Blood Donation
Sickle Cell Anemia … Symptoms, Prevention, Treatment
Sickle Cell Anemia
Why Blood Donation?
Thalassaemia
Iron Deficiency Anemia in Women
Orthostatic Hypotension
Malaria
Infant Jaundice
Endocrine Diseases
Lymphoma
Diabetes
Cushing Syndrome
Diabetes Insipidus
Hyperthyroidism
Underactive Thyroid Gland
Goiter
Diagnosis of Goiters
Diabetes-related Diseases
Diabetes and COVID-19
Diabetes Guide
Diabetes and Hajj
Type 2 Diabetes Medications
Gestational Diabetes
Victoza Injection
Diabetes and Oral & Dental Health
Diabetic Foot
Glucagon Injection
Toujeo Insulin
Managing Diabetes during Illness
Type 2 Diabetes
Insulin Pump
Diabetes and Kidney Care
Type 1 Diabetes
Orthopedic Diseases
Osteoporosis
Osteoporosis .. Silent disease
Osteoporosis...Facts and Instructions
Rheumatoid Arthritis (RA)
Gout
Arthritis
Rickets
Shin Splints
Osteoarthritis
Flat Feet
Eye Diseases
Educational Messages on Eye Diseases
Keratoconus (KC)
Eye Health and COVID-19
Dry Eye
Eye Allergies
Conjunctivitis
Glaucoma
Contact Lenses
Lazy Eye
Eye Health
Cataracts
Dermatology
Ringworm (Tinea)
Shingles
Scabies
Bedsores (Pressure Ulcers)
Athlete’s Foot
Boils
Pityriasis Rosea
Impetigo
Ichthyosis
Scalp Ringworm (Tinea Capitis)
Warts
Vitiligo
Psoriasis
Sunburns
Heat Rash
Eczema
Skin Cancer
Albinism
Cancerous Diseases
Breast Cancer
Cancer
Childhood Cancer
Cancer.. Facts and Guidelines
Lung Cancer
Cancer disease
Colorectal Cancer
Thyroid Cancer
Liver Cancer
Leukemia
Cervical Cancer
Causes and Prevention Methods of Cancer
Bladder Cancer
Chest Diseases
Asthma: Causes, Symptoms and Treatment
Chronic Obstructive Pulmonary Disease (COPD)
Asthma
Mental Illness/ Psychological Disorders
Mental Health Disorders
Mental Health
Depression
Insomnia
Obsessive-Compulsive Disorder
Stress
Schizophrenia
Depression
Bipolar Disorder
Non-Communicable Diseases
Obesity
Lupus
Malnutrition
Premature Babies
Polycystic Ovary Syndrome (PCOS)
Varicose Veins
Disability
Alopecia Areata
Wheat Allergy
Stroke
Down Syndrome
Oral and Dental Diseases
Facts on Oral and Dental Health
Dental Caries: Facts and Guidelines
Lumineers
Veneers
Dental Care
Pregnant Women’s Oral and Dental Health
Teeth Whitening
Milk Teeth
Rare Diseases
Swine Flue
Minister's Letter
Definition
Diagnosis & Treatment
The National Plan
Other Diseases
Disabilities
Viral Hepatitis.. Types and Tips
Malnutrition (Risks, Causes, and Instructions)
Viral Hepatitis… Types… Symptoms… Treatment
Schizophrenia
Autism
Stroke
Obesity and Overweight
Preterm Birth
Health Blog
2018 Blog
2017 Blog
2016 Blog
2015 Blog
2013 Blog
Nutrition for Older Persons
World Immunization Week
Physical Activity.. Facts and Guidelines
2012 Blog
Uses of Milk
2011 Blog
Childhood Cancer
2010 Blog
2009 Blog
Diabetes and Hypertension
2008 Blog
2007 Blog
Health Blog
2019 Blog
Photo and Video Gallery
Photo Gallery
Video Gallery
Video Gallery
Public Health
Premarital Screening
Walking
Novel Coronavirus (COVID-19)
Salem Tool – Event Health Risk Assessment
Coronavirus (MERS-CoV)
Expanded Testing
Blood Donation
COVID-19 Vaccine
Hand Hygiene
Miscellaneous Topics
Walking
Cosmetics
Tanning
Handwashing
Summer Heat
Physical Activity
Frostbite
Sleeping Late
Solar Eclipse and Eye Safety
Healthy Sitting
Choosing the Right Shoes
Sleep
Sunblock Creams
Head Lice
Stem Cells
Hand Disinfection
6 Steps to Better Family Communication
Physical Activity for Students
Anabolic Steroids
Tourist Cruise Ship Travel
002
It looks like your browser does not have JavaScript enabled. Please turn on JavaScript and try again.