Sometimes when people first switch over to a vegetarian diet they find themselves deprived of certain food values needed to survive. So keep high protein foods such as tofu, beans, lentils, etc. in mind. When cooking vegetables, do not over cook, they should still be crispy and not lose any of their colour. An increased intake of complex carbohydrates and fibre and a decreased intake of sugar and salt were also recommended. Increased consumption of fruit, vegetables, cereals and pulses is also recommended.
Vegetarian diets tend to be lower in total fat.
Vegetarians also tend to eat proportionally more polyunsaturated fat to saturated fat compared with non-vegetarians. Animal products are the major sources of dietary saturated fat. Animal products contain no fibre or complex carbohydrate. Recent research has demonstrated the importance of protective antioxidant nutrients in the diet found in fresh fruit and vegetables. These antioxidant nutrients include the beta-carotene form of vitamin A, vitamin C and E. Many researchers now believe that these nutrients play a major role in reducing the risk of chronic diseases such as heart disease and cancer.