Perhaps the most familiar types of modified diets are vegetarian, vegan and raw food. Vegetarian diets include dairy foods and eggs, while vegan diets have no foods derived from animal sources. A raw food diet does not include any food prepared above 115 degrees Fahrenheit. If you decide to change your current diet, get medical clearance from your physician or a nutritionist as it is necessary to supplement a vegetarian and vegan diet for optimal health.
Vegetarian Diets
Vegetarian diets are plant-based, emphasizing fruits, vegetables, whole grains, legumes, nuts, eggs, dairy foods and nut and plant oils such as olive, canola, hemp seed and flax seed oils. Protein is from eggs, dairy foods such as yogurt, cow's milk, cheese and kefir and from combining whole grains with legumes. For example, eating lentils and quinoa provides all the amino acids for a complete protein. Vegetarian diets do not include meat of any kind, including seafood. For this reason, it is a good idea to supplement with zinc, iron, vitamins D, B-12 and calcium. Eating dark leafy greens provides calcium as does consuming fortified foods such as orange juice that is fortified with calcium.
Vegan Diets
Vegan diets includes all of the foods found in a vegetarian diet, except not the eggs or dairy foods. Vegans do not consume any food derived from animals. Vegans must be educated about food combining to make sure they are getting adequate protein from legumes, grains, nut milks and butters such as soy, almond, hemp seed milk and almond, soy butter and tahini (made from sesame seeds). Additional protein can be from protein powder drinks made from brown rice or pea protein. For example, several commercial protein powder manufacturers provide about 10 to 14 grams of protein for less than 150 calories for an 8-oz. protein drink. Like vegetarians, supplementing with zinc, calcium, iron and vitamins D and B-12 is generally appropriate.
Raw Food Diets
Raw food diets consist of raw vegetables, fruits, fermented foods such as sauerkraut, rejuvelac (a drink made from fermented wheat berries), sprouted seeds and nuts and other foods not heated or cooked above 115 degrees Fahrenheit. The idea is that raw vegetables and fruits contain valuable enzymes that are destroyed when exposed to high heat. Raw food breads can be made from ground sprouts that are made into a paste and dehydrated for several hours. Juicing vegetables and fruits provides convenient breakfast foods and snacks. Soaking raw nuts and blending them into nut milks provides another source of protein. As with vegetarians and vegans, people consuming a raw food diet can also benefit from supplementing with calcium, zinc, iron and vitamins D and B-12.
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