What is a Vegetarian Food

Vegetarian Food is preferred by many people for religious, environmental, or personal reasons. These diets are often lower in calories, salt, sugar, cholesterol, and saturated and trans fats. Vegetarian eating provides significant health benefits. People who eat a vegetarian diet often have lower rates of:

• Obesity.
• Diabetes.
• Breast and colon cancers.
• Cardiovascular and gallbladder diseases.

What are the types of vegetarian eating?

Vegetarian eating includes dietary choices that focus on eating mostly vegetables and fruit, grains, beans, nuts, and seeds. There are several different types of vegetarian eating. Talk with a diet and nutrition specialist (dietitian) about what type of vegetarian diet is best for you.

Lacto-ovo vegetarian

• Recommended foods: fruits and vegetables, milk and dairy, eggs, grains, soy and vegetable protein, beans, nuts, and seeds.
• Foods to avoid: meat, poultry, seafood, animal-based broths and gravies, and gelatin.

Lacto-vegetarian

• Recommended foods: fruits and vegetables, milk and dairy, grains, soy and vegetable protein, beans, nuts, and seeds.
• Foods to avoid: meat, poultry, seafood, animal-based broths and gravies, gelatin, and eggs.

Vegan

• Recommended foods: fruits and vegetables, grains, soy and vegetable protein, beans, nuts, and seeds.
• Foods to avoid: meat, poultry, seafood, animal-based broths and gravies, gelatin, eggs, milk and dairy, and honey.

What do I need to know about vegetarian eating?

All vegetarian diets restrict proteins that come from animals. Foods that come from animals have important nutrients, such as protein, fats, vitamins, and minerals. It is important to get these nutrients from other types of foods.

If you think you may not be getting the right nutrients, or if you do not eat any animal products, talk with your health care provider or dietitian about taking supplements. A dietitian can help determine your individual nutrient needs.

What are tips for following this plan?

Eat a diet that includes a variety of fruits, vegetables, whole grains, and protein sources. This is important to make sure you get enough of the following nutrients:

Protein

Healthy protein sources include:

• Eggs, milk, and cheese. Soy products. Tofu, tempeh, and textured vegetable protein (TVP). Quinoa. Hemp seeds.

Other protein sources include:

• Beans, such as black beans or kidney beans. Other legumes, such as lentils and split peas. Nuts, such as almonds, Brazil nuts, and pecans. Seeds, such as sunflower seeds.

To get the most benefit from plant-based proteins, combine two or more sources of plant protein with whole grains in one dish. Examples include beans and rice, almond butter on bread, or sunflower seeds on noodles.

Vitamin B12

Sources of vitamin B12 include:

• Cheese and eggs. Breakfast cereals and other prepared products that have vitamin B12 added (fortified products).

If you eat a vegan diet, ask your health care provider or dietitian about taking a B12 supplement.

Vitamin D

Good sources of vitamin D include:

• Egg yolks. Fortified dairy products. Fortified orange juice. Mushrooms. Cereals with added vitamin D.

Another way of getting vitamin D is to spend 10 minutes each day in the sun. This helps your body make its own vitamin D.

Depending on your age, you may need to take a vitamin D supplement. Talk with your health care provider or dietitian about how much vitamin D you need in a supplement.

Iron

Healthy sources of iron include:

• Dark, leafy greens. Nuts. Beans. Grain products that are fortified with iron, such as cereals. Tofu, tempeh, soybeans, and quinoa.

To get the most iron from plant-based foods:

• Eat iron-containing plant-based foods with vitamin C. For example, squeeze fresh lemon juice over cooked greens like kale, chard, or spinach, or have a glass of orange juice with your meals.
• Avoid eating dairy products, coffee, or tea with iron-containing foods.

Omega-3 fatty acids

Good sources of omega-3 fatty acids include:

• Walnuts. Flax seeds, canola oil, soybean oil, and tofu. Avocados. Olives and olive oil. Foods with added omega-3 fatty acids, such as eggs, milk, and juices.

Calcium

Good sources of calcium include:

• Dairy products. Fortified non-dairy milk. Fortified tofu. Dark, leafy greens, such as kale, bok choy, Chinese cabbage, collard greens and mustard greens. Broccoli. Okra. Fortified breakfast cereals and fruit juices. Figs.

Zinc

Good sources of zinc include:

• Pumpkin seeds. Legumes, such as chickpeas, kidney beans, and green peas. Wheat germ, whole grains, and fortified cereals. Mushrooms. Spinach and kale. Milk and dairy foods. Dark chocolate.

Summary

• Vegetarian eating is a choice made by people who prefer vegetarian eating for religious, environmental, or personal reasons. These diets can provide significant health benefits.
• There are several types of vegetarian diets, but all restrict proteins that come from animals.
• It is important to make sure that you are getting enough nutrients, including protein, vitamin B12, vitamin D, iron, omega-3 fatty acids, calcium, and zinc from your diet.
• If you think you are not getting the right nutrients or if you do not eat any animal products, talk with your health care provider or dietitian.