Vegetarian diets do not include meat such as beef, pork or poultry and other animal protein. Non-vegetarian diets can include meat and other foods.
If you are interested in consuming a vegetarian diet and have not done so before, consult your physician if you have any serious health issues before changing your diet.
Eggs & Dairy: Lacto-Ovo Vegetarian
There are different types of vegetarian diets. One is lacto-ovo vegetarian. Lacto-ovo vegetarians consume dairy foods such as cow's milk, yogurt, cheese, kefir and eggs. These are all sources of protein. Lacto-ovo vegetarians will still abstain from eating meat.
Lacto-Vegetarian: No Eggs, Dairy OK
Another subgroup of vegetarians is a lacto-vegetarian, who eats dairy foods but not eggs or meat of any kind. As with any kind of special diet, this is a matter of an individual's personal preference. A lacto-vegetarian may not be able to digest eggs or just has chosen to not eat them.
Ovo-Vegetarian: No Dairy Foods, Eggs OK
An ovo-vegetarian is someone who will eat eggs but not dairy products such as cow's milk, yogurt, cheese, cottage cheese and any other kind of product made from animal-derived milk. This also includes goat's milk, goat cheese and goat yogurt.
An ovo-vegetarian may not be able to digest cow's and goat's milk, or just prefers not to consume it.
Healthy Adults Need Protein
Vegetarians of all types consume a plant-based diet. According to the U.S. Department of Agriculture, all healthy children and adults should eat a whole foods diet including fruits, vegetables, whole grain, legumes, nuts, lean proteins and non-saturated fats including olive, sunflower and flax seed oils. The Centers for Disease Control recommends healthy adults consume 10 percent to 35 percent of their total daily calories from protein.
Supplementation: Iron, Calcium, Zinc, B-12
If you are consuming a vegetarian diet, the Centers for Disease Control recommends supplementing your diet with vitamins A, D, B-12, iron and zinc. If you are not consuming dairy foods, also supplement your diet for calcium. Vitamin B-12 and iron are found in eggs and meat.
Many nut milks, such as almond, and soy, hemp seed and rice milk are fortified with vitamins A, D, B-12, and calcium. Commercial dry breakfast cereals and orange juice are also fortified with these vitamins. Check with your doctor if you are not certain which vitamins you may need and how much of each if you decide to change to any kind of vegetarian diet.
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