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It is the position of the American Dietetic Association and Dietitians of Canada that appropriately planned vegetarian diets are healthful, nutritionally adequate, and provide health benefits in the prevention and treatment of certain diseases.
Vegetarian diets offer a number of advantages, including lower levels of saturated fat, cholesterol and animal protein, and higher levels of carbohydrates, fiber, magnesium, boron, folate, antioxidants such as vitamin C and E, carotenoids and phytochemicals.
Fat provides energy and also helps your body absorb vitamins A, D, E and K. Cut back, but don't eliminate fat. Instead make lower fat choices more often including vegetables and fruit, lower fat dairy products and leaner meats. Flavour foods with salsa, lemon, mustards, chutney, herbs and spices.