There are three main types of vegetarian diets. Vegans don't eat anything that contains animal products, while lacto-ovo vegetarians include dairy and eggs in their diet. A lacto-vegetarian eats only dairy products in addition to a plant-based diet. Vegetarians must be careful to eat a wide range of foods particularly protein, calcium, iron and vitamin B-12 to avoid nutritional deficiencies. While most vegetarian diets typically are low in fat, vegetarian still need to be careful about consuming excessive fat.
Fat Sources
One of the main benefits of following a vegetarian diet is that it is inherently low fat. Meat contains saturated fat that is linked to heart disease, high cholesterol, insulin resistance and obesity. A vegan diet that includes no animal products reduces the risk of developing those conditions. At the same time, the fat content of vegetable oil used for cooking can increase the odds of developing fat-related conditions. Other fat sources common to a vegetarian diet can include peanut butter, avocados, olives and oily salad dressings.
Dairy Fat
To get enough calcium, you may prefer a lacto vegetarian diet. Whole milk and other full-fat dairy products, however, can add calories and fat to your diet that are unhealthy. Instead, according to the Physicians Committee for Responsible Medicine, you should look to vegetables for your calcium needs. Vegetables high in calcium include beans, figs, collards, kale and mustard greens. Soy also can provide sufficient calcium intake. Many brands of orange juice contain added calcium that doesn't add extra fat to your diet.
Other Nutrients
Protein and iron are nutrients often lacking in a vegetarian diet. Fat-free plant foods that make for effective protein sources include mushrooms, broccoli and beans. Seeds and nuts are an effective source of protein, but contain significant amounts of fat. According to the U.S. Department of Agriculture, foods high in iron that won't add extra fat to your meals include fortified cereals and bread made with whole grains, cooked lentils, dried beans and peas and spinach. Fat-free foods that contain vitamin C help the body absorb iron more efficiently and should be included in your diet. Good sources of vitamin C include green peppers, tomatoes, broccoli and berries.
Options
If you are looking for ways to reduce the fat in your vegetarian diet, you should use fat-free condiments such as balsamic vinegar, herbs, spices and mustard. Black coffee, tea and alcohol in moderation also can be included in a fat-free vegetarian diet. Options on many grocery store shelves include fat-free vegan crackers and cookies as the eating style continues to gain popularity. Eat as many whole grains, and fruits and vegetables as you want to remain fat-free.
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