Simply put, a vegetarian is someone who doesn't eat meat. While some vegetarians have no problem eating eggs and dairy products, others shun even wearing leather products. The reasons for adopting this way of life vary from vegetarian to vegetarian. One may adopt this lifestyle for health reasons. Another may have religious or ethical reasons. This diet can offer many health benefits, but it has to be designed carefully to include essential nutrients. Talk to your doctor about your nutritional needs if you are considering a vegetarian diet.
Types of Vegetarians
Lacto-ovo vegetarians eat plant-based foods, as well as dairy products and eggs. A lacto-vegetarian eats dairy products, but no eggs. A vegan eats no animal foods. For many vegans, this includes foods made by animals, such as honey. Many vegans don't use any leather products, either, such as leather shoes and leather purses.
Partial Vegetarians
Some people choose to be semi- or partial vegetarians, although this is not considered an authentic vegetarian diet. This diet, often chosen for health reasons, generally allows dairy, eggs, chicken and fish but no red meat. Some semi-vegetarians also avoid poultry.
Benefits and Drawbacks
A vegetarian diet is typically higher in fiber and lower in fat and calories than meat-based diets. Additionally, eliminating red meat can lower the risk of cardiovascular disease, as can increasing consumption of fruits, vegetables, grains and other plant foods.
Vegetarians who make poor choices, however, run the risk of sabotaging those benefits. A diet that relies on high-fat dairy products for protein and allows too many processed foods can put a vegetarian at risk of becoming overweight or even obese.
Conversely, a very strict vegan diet runs the risk of being too low in fat. Getting certain essential nutrients, such as vitamin B-12, vitamin D, calcium, iron, zinc, protein and omega-3 fatty acids is also more difficult on a strict vegetarian diet.
Additional Considerations
If you are new to vegetarianism, consider working with a nutritionist, who can help you design a nutritious eating plan tailored to your food preferences. Also talk to your doctor before you start a new diet, and ask if you will need to take any dietary supplements. If you need help determining which type of vegetarianism to follow, your health-care provider can discuss the benefits and risks of each with you, which will help you make an informed decision.
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