Vegetarians avoid some or all meat products. Most of their calories instead come from plant sources, such as vegetables, fruits and whole grains. As long as you eat the right foods to meat your nutritional needs, a vegetarian diet can be very healthy. Benefits of a vegetarian diet include decreased risks of obesity and cardiovascular disease. Speak to your doctor before you start a vegetarian diet.
Types
Types of vegetarian diets include vegan, lacto-vegetarian and lacto-ovo vegetarian. Vegans do not eat any type of meat, fish, poultry, animal by-products and foods that contain these items. Lacto-vegetarians permit dairy products, but exclude meats, fish, poultry and eggs. Lacto-ovo vegetarians allow both dairy products and eggs, but exclude fish, poultry and meat.
Considerations
Another sample vegetarian diet is the flexitarian or the semi-vegetarian. On this type of eating plan, you may allow fish, chicken, milk and eggs, but exclude red meats. Another variation allows you to eat mostly vegetarian with the consumption of meat permitted on an occasional basis.
Significance
Protein is a nutritional concern for vegetarians. Meals should be built around vegetarian protein options. Examples of proteins that vegetarians may use for meals include nuts, legumes and soy products. If you are a lacto-ovo or lacto-vegetarian, dairy and egg products are acceptable forms of protein. Other nutrients you need to focus on include iron, calcium, B vitamins and zinc. Find these in green leafy vegetables, fortified cereals, fortified orange juice, seeds, legumes and wheat germ.
Features
A vegetarian diet from the American Dietetic Association recommends you consume six servings of grains, five servings of nuts and legumes, four servings of veggies, two servings of fruits and two servings of fats daily. A sample menu would be whole grain cereal with soy milk for breakfast, pita with peanut butter and a side of vegetables for lunch, tofu Asian stir-fry for dinner and trail mix and fruit salad for snacks.
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