Studies have shown that vegetarians who follow a well-balanced low-fat high-fibre vegetarian diet often have a lower incidence of heart disease, hypertension, obesity and some forms of cancer.

On the whole a vegetarian diet tends to be lower in total fat, and vegetarians tend to eat proportionally more polyunsaturated fat to saturated fat compared with non-vegetarians. (Animal products are the major sources of dietary saturated fat).

As vegetarians don’t eat meat, poultry, game and fish, their staple diet is mainly fruit, vegetables, legumes, grains, seeds and nuts. Most vegetarians eat dairy products and free-range eggs.

There are several different types of vegetarianism, which include;

Fruitarians - Avoid all animal products and processed foods.
Vegans - Avoid all animal products. 
Lacto-vegetarians -  Eat dairy products but not eggs.
Lacto-ovo-vegetarians -  Eat both dairy products and eggs.
Semi-vegetarians - Eat fish and/or chicken but no red meat. They are not officially classed as vegetarians.

A vegetarian diet can be a very healthy option but it’s very important to make sure you are getting all of the vitamins required to run a healthy body, if you’re not then it is wise to take vitamin supplements to balance our your diet.  You could stuff your face with chocolate and crisps at every meal and still be vegetarian but you wouldn’t be healthy.

A well balanced vegetarian diet should include;

Grains and cereals: Wholegrain bread, brown rice, wholewheat pasta, muesli.
Nuts and Seeds: Soya beans. kidney beans, split peas, lentils, almonds, cashews, sesame seeds
Fruit and Vegetables: As much as you want - think variety. Try new fruits and vegetables and include them in your diet every day
Dairy or Soya Products: Look out for fat free and reduced calorie options for milk, yoghurts and cheese. 

A typical vegetarian diet closely matches expert dietary recommendations for healthy eating, being low in saturated fat and high in fibre, complex carbohydrates, and fresh fruit and vegetables. As long as you eat a variety of foods you will be getting all the nutrients you need.

Incorporating Vegetarianism into Your Diet

You don’t have to eat meat everyday and introducing a few vegetarian meals each week will help increase your vegetable intake and vary your diet.  You don't have to be a vegetarian to enjoy vegetarian dishes.

All supermarkets, restaurants and fast food outlets stock a wide range of vegetarian meals and many "meat-free" dishes still have the meaty consistency.  They are generally significantly lower in fat and calories and make a very delicious meal.  For a well balanced diet you should try incorporating a few ‘meat free’ days into your diet.