Vegetarianism can be a lifestyle, a dietary choice or a cultural belief. Vegetarians adhere to a plant-based diet for the most part, dependent on the type of vegetarian diet they follow. Vegans, for cultural or ethical reasons, will not consume any living creature, including their products, such as eggs or milk. Vegetarians adhering to a plant diet for health reasons might eat poultry occasionally. Diet, nutrition and fitness for vegans are as unique as their diet.
Types
Many types of vegetarians exist. Some consume the occasional animal product, while others strictly adhere to a plant-based diet. The term "vegan" is used to describe someone who does not eat any animal products or byproducts at all, whereas lacto-vegans allow themselves dairy products such as milk and yogurt. Lacto-ovo vegetarians eat a plant diet that allows both dairy and eggs. The latest type of vegetarians are semi-vegetarians, also called flexitarians, who allow small amounts of poultry, fish, dairy and eggs along with a plant-based diet.
Nutrition
Any type of vegetarian must watch his diet to assure he gets the full complement of macronutrients, such as carbohydrates, protein and fiber. No matter the strictness of their choices, vegans and vegetarians get the majority of their protein from nonanimal sources. Legumes, beans and soy proteins provide a solid source of amino acids for vegetarians -- with soy providing all essential amino acids that meat provides. Nuts and seeds also provide protein, but are high in fat and calories. The vegetarian food pyramid looks a little different than the average pyramid, with grains and non-animal proteins taking up the two biggest food groups.
Concerns
Vegetarians face some nutritional deficiency concerns if they do not eat a well-balanced diet. Vitamin B-12 is the only micronutrient that cannot be obtained naturally through a vegetarian diet. Vegetarians can either supplement this vitamin or consume grains and cereals enriched with B-12. A deficiency of B-12 might lead to anemia, a blood deficiency disorder. Other micronutrients vegans must consider include calcium and vitamin D, which are largely found in milk and fortified dairy products. As long as the vegetarian consumes plenty of dark green vegetables, they will get their dietary allowance of iron, a mineral vital to blood and oxygen transport.
Fitness
Similar to those not following a vegetarian diet, recommended fitness activities include cardio workouts and strength training. Cardio workouts include activities that get the heart rate elevated and improve the cardiovascular system over time. Good cardio workouts include brisk walks, swimming, jogging and aerobics. Strength training refers to working out the large muscle groups in the body to maintain and grow lean muscle mass. Squats, situps, lunges, pullups and working out with weights are all considered strength training exercises. The more lean muscle mass the vegetarian has, the more fat and calories her body burns.
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