Although all types of vegetarians get the bulk of their nutrition from plant-based sources, vegetarian diets consist of several different eating patterns. Variables in vegetarian diets include dairy and eggs, and, in some case, fish and chicken. A well-planned vegetarian diet meets your nutritional needs with a proper balance of lean proteins, produce, calcium-rich foods and whole grains.
Strict Vegetarian Diets
Strict vegetarians, also referred to as vegans, eat only plant-based foods. A healthful vegan diet consists of a variety of fruits and vegetables, whole grains, legumes, nuts and seeds. To ensure adequate protein intake, vegan diets should include at least five servings of protein sources such as tofu, tempeh, beans and lentils daily. Vegans should also consume iron-rich foods, such as dried fruit, spinach, bulgur, mushrooms and potatoes daily, advises the Vegetarian Resource Group. To increase intake of vitamin B-12, eat fortified cereals, soy milk and nutritional yeast.
Basic Vegetarian Diets
The term "vegetarian" includes vegan diets, but broadly refers to lacto-vegetarian, ovo-vegetarian and lacto-ovo-vegetarian diets. Each of these types of vegetarian diets excludes meat, poultry and fish. A lacto-vegetarian diet consists mainly of plant-based foods, but includes dairy products, such as milk and cheese. Ovo-vegetarians supplement a plant-based diet with eggs, but avoid dairy. Lacto-ovo-vegetarians eat egg and dairy products. The American Heart Association recommends low-fat or fat-free dairy products for lacto- and lacto-ovo-vegetarians. To stay within the AHA recommendation of no more than 300mg of cholesterol daily, ovo- and lacto-ovo vegetarians should limit egg consumption to one serving daily.
When following a lacto-vegetarian diet, avoid dairy products that contain gelatin, a non-vegetarian ingredient derived from animal bones and skin. Gelatin is often used in sour cream, ice cream, cottage cheese and yogurt, according to the Gelatin Manufacturers Institute of America. Many cheeses contain rennet, an enzyme made from the fourth stomach of calves. Look for varieties labeled vegetarian or visit JoyousLiving.com for a list of rennet-free cheese products.
Semi-Vegetarian Diets
Vegetarian diets also cover variations that include fish or chicken. A pesco-vegetarian diet consists of plant-based foods and fish, according to the California Food Guide. Typically, pesco-vegetarians also consume eggs and/or dairy. Semi-vegetarian diets that include chicken are called pollo-vegetarian diets, which also typically include dairy and/or egg products. Other meat eaters call themselves semi-vegetarians because they follow a vegetarian diet most of the time and enjoy meat, poultry or fish only occasionally.
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