A large portion of people around the world follow a vegetarian diet for religious. cultural, economic, health or environmental reasons. Whatever the reason, the vegetarian diet is considered a healthy way to eat, according to the Colorado State University Extension. In general, someone who calls himself a vegetarian does not eat meat, but there are a number of different vegetarian diets.
Lacto-Ovo Vegetarians
Lacto-ovo vegetarians do not eat meat but do include dairy products and eggs in their diet. Some vegetarians are at risk of calcium, vitamin D and vitamin B12 deficiency because animal foods are the primary sources of these nutrients, according to the Colorado State University Extension. People who follow the lacto-ovo vegetarian diet are the least likely to become deficient because of the inclusion of dairy foods, which are high in calcium and vitamin D, and eggs, a source of vitamin D and vitamin B12.
Lacto-Vegetarians
People who follow the lacto-vegetarian diet eat dairy foods and all plant-based foods, but do not eat animal flesh or eggs, according to the Mayo Clinic. Vegetarians are at risk of developing iron deficiency, because meats provide a highly absorbable source of iron. Some plant foods contain iron, but it is not as easily absorbed. Plant sources of iron include beans, such as garbanzo beans, kidney beans and black beans, spinach, raisins and dried apricots. Foods high in vitamin C increase iron absorption. People following a vegetarian diet who are concerned about iron intake should eat vitamin C-rich foods such as citrus fruits or juice, tomatoes, peppers or strawberries with a plant-based iron-rich food to maximize absorption.
Ovo-Vegetarians
People who follow an ovo-vegetarian diet eat all plant foods and eggs, but do not eat dairy foods or animal flesh. Without dairy foods, the ovo-vegetarian needs to seek out alternative sources of calcium. Plant-based sources of calcium include turnip greens, collard greens and kale. These vegetarians can also try calcium-fortified foods such as soy milk, cereal and juice, according to the Mayo Clinic.
Vegan
The vegan diet is the strictest of all the vegetarian diets. People who follow a vegan diet eat only plant-based foods and do not eat any animal products. Vegans are most at risk of developing nutritional deficiencies and need to plan well to include plenty of plant sources of calcium and iron in their diets, says the Colorado State University Extension. Vitamin B12 can only be found in animal foods, and vegans may need to take red star nutritional yeast known as Vegetarian Support Formula to supplement their diets. They may also include vitamin B12-fortified foods such as soy milk and meat analogues, suggests the Vegetarian Resource Group.
Semi-Vegetarian
People who follow what some call a semi-vegetarian diet, also known as the flexitarian or pesco/pollo-vegetarian, eat fish poultry and dairy but avoid beef and pork, according to the University of Colorado Extension. Someone who follows this diet is not a true vegetarian, because he eats animal flesh. Rather, it is a diet aimed at decreasing the intake of red meat and saturated fat.
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