Vegetarian diets encompass a variety of eating patterns, generally depending on personal preference, religious beliefs, economics or health and environmental concerns. A vegetarian diet that includes a variety of selections from each food group meets nutritional needs and promotes health. Although strict vegetarian diets exclude dairy products, plant-based products such as rice and soy milk provide comparable alternatives for vegans. A well-planned vegetarian diet provides adequate protein, vitamin B-12, iron, calcium and vitamin D, nutrients of concern in plant-based diets.
Vegan Diet
Strict vegetarians eat only plant-based foods. A vegan diet consists of legumes, nuts, seeds, fruits, vegetables and grains. Good sources of protein for vegans include soybeans, lentils, chickpeas, quinoa and bulgar, according to the Vegetarian Resource Group, a nonprofit organization that focuses on vegetarianism and related issues. Nuts and nut butters add protein to the vegan diet; good choices include peanut butter, almonds, cashews and almond butter. Tempeh, derived from fermented soybeans, and seitan, wheat protein extracted from flour, provide 41 and 31 grams of plant-based protein per serving, respectively, according to the resource group.
Lacto-Vegetarian Diet
Lacto-vegetarians consume milk and dairy products but avoid eggs, meat, poultry and fish. The American Heart Association recommends choosing fat-free or low-fat varieties of milk and dairy products. Not all dairy products are vegetarian. Several dairy products contain gelatin, which is manufactured with animal skin, bones and connective tissue, according to the Gelatin Manufacturers Institute of America. Dairy products that commonly contain gelatin include sour cream, yogurt, ice cream and cottage cheese, according to the institute. Several varieties of cheese contain rennet, an enzyme from calf stomachs. Look for cheese products labeled vegan or vegetarian.
Ovo-Vegetarian Diet
Ovo-vegetarians eat eggs but avoid dairy, meat, poultry and fish. Eating eggs can help vegetarians meet protein requirements. One egg constitutes a serving. A large egg contains 70 calories, 6 grams of protein and 4.5 grams of fat, according to the American Egg Board. The American Heart Association recommends limiting cholesterol to 300 mg daily. Because an egg yolk contains 213 mg of cholesterol, consider limiting egg consumption to one a day.
Lacto-Ovo-Vegetarian Diet
Lacto-ovo-vegetarians consume both egg and dairy and avoid meat, poultry and fish. Vegetarians should aim for around five servings of protein-rich foods such as eggs and dairy daily. An egg, an ounce of cheese or a half cup of milk constitute a serving. Balance your intake of egg and dairy protein by including other plant-based sources of protein such as beans, peas, lentils and tofu each day.
Semi-Vegetarian Diets
Other eating patterns categorized as semi-vegetarian include pesco-vegetarian and pollo-vegetarian diets, according to the California Food Guide. Pesco-vegetarians eat fish but avoid red meat and poultry. Pollo-vegetarians consume chicken, but do not eat red meat or fish.
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