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There are many reasons why People adopt a vegetarian diet. For Indians religion is the main concern. For some it saves money and for others there is no explanation at times. But most people that i have come across do so keeping health goals in mind. Some people like to just reduce their intake of non-vegetarian food like eating only veg food at home and loosen the restriction when eating out or in a gathering.

Health benefits for a vegetarian diet are numerous. Cancer society of America suggests: Get most of your food from plant sources and limit high-fat foods — especially those from animals. In numerous studies it has been shown that following a plant-based diet is associated with lower cholesterol levels, less heart disease, lower risk of many cancers, lower blood pressure, decreased weight and even stronger bones. As a vegetarian you can eat fruits, vegetables, grains, nuts, seeds, peas, beans and dairy products. Large number of If you eat fish or poultry you are not a vegetarian.

Children on vegetarian diet:

Vegetarianism is considered safe even for kids by the dieticians, specialy if your child is fond of variety of foods. If your child is a picky eater then you may need to consult a dietician for a nutrition plan. Its important to make sure children get appropriate calories and nutrients for growth and development, says Jennifer K. Nelson, a registered dietitian at Mayo Clinic, Rochester, Minn. Its important that children on veg diet get adequate amounts of iron, protien, calcium and B-12.

Vegetarians who eat eggs or dairy products have convenient sources of protein. Nonmeat sources of protein include soy products. Many foods marketed as natural, such as veggie burgers and hot dogs, are made from soy products or tofu. Tempeh, a fermented soy food, is a source of protein that some people prefer to tofu. Peas, peanuts, beans, breads and cereals all contain protein.

Your body needs vitamin B-12 to produce red blood cells and prevent anemia. Vitamin B-12 is found almost exclusively in animal products. To ensure your vegetarian gets enough B-12, use breakfast cereals and soy products fortified with B-12. If you or your child becomes a vegan, your doctor might recommend a B-12 supplement.

Everyone needs iron, another nutrient crucial to making red blood cells. Children and teenagers need iron to grow. Girls need iron to replace red blood cells lost during menstruation. Many foods besides meat contain iron: beans, peas, whole-grain breads, spinach, raisins, apricots, peaches, nuts, seeds and iron-fortified cereals. To help your body absorb iron, eat foods rich in vitamin C, such as strawberries, citrus fruits, tomatoes, cabbage and broccoli. Don't take iron supplements unless your doctor advises you to. Excess iron from supplements can be harmful. Calcium is important for children to grow and to maintain strong bones and teeth. In addition to low-fat dairy foods, include dark green vegetables such as broccoli, kale, and collard and turnip greens in your meals. Also try tofu that’s prepared with calcium or drink fortified soy milk. All of these options contain calcium.

Since a vegetarian diet can reduce the amount of fat, cholesterol and calories considerably, its important to keep in mind that children — especially those age 2 and younger — need fat, cholesterol and calories to grow. Don’t place normal young children on a low-fat, low-cholesterol diet. A vegetarian diet can include dairy products, eggs, butter, margarine, nuts, seeds, salad oils, vegetable shortening and cooking oils for fat sources.

Resources:

Information source Mayo clinic

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