The vast majority of all cancers, cardiovascular diseases, and other forms of degenerative illness can be prevented simply by adopting a plant-based diet. Heart disease, cancer, strokes, diabetes, osteoporosis, obesity, and other diseases have been linked to meat and dairy consumption. Vegetarians and vegans live, on average, six to 10 years longer than meat-eaters.
Healthy sources include whole-wheat bread, oatmeal, beans, peanuts, peas, nuts, mushrooms, and broccoli. Studies shown that too much animal protein, can cause our body to excrete calcium through their urine and increase their risk of osteoporosis. Too much protein can also strain the kidneys, leading to kidney disease. All grains, legumes, vegetables, nuts, and seeds provide all the essential amino acids.
Amino acids make up 75% of the human body. They are essential to our bodily function and are used to build the proteins we need to survive. Every chemical reaction that takes place in our body depends on amino acids and the proteins that they build.
The essential amino acids must be ingested every day. Failure to get enough of even one of the 10 essential amino acids can result in protein degradation. The human body does not store amino acids for later use, as it does with fats and starches.
A vegetarian diet eats all types of fruits, vegetables, whole grains, legumes, nuts and seeds. As vegetarians do not eat meat food sources, their diet generally contain less fat and cholesterol but more fibre.
Vegetarians fall into groups defined by the types of animal-derived foods they eat:

 Vegans eat only plant-based foods. They don’t eat foods from animals, including meat, poultry, fish, milk, eggs and cheese.
 Lacto-vegetarians consume milk and milk products along with plant-based foods. They omit eggs as well as meat, fish and poultry.
 Lacto-ovo vegetarians eat eggs, milk and milk products, such as cheese and yogurt, in addition to plant-based foods. They omit red meat, fish and poultry.
 Flexitarians (semivegetarians) primarily follow a plant-based diet but occasionally eat small amounts of meat, poultry or fish.
The key to a healthy vegetarian diet or any diet is to enjoy a wide variety of foods. Since no single food provides all of the nutrients that our body needs, eating a wide variety helps ensure that we get all the necessary nutrients and other substances that promote good health.

From : Julie Ng (200hrs weekday ttc)