A vegetarian diet is based on plant food sources and is comprised mainly of fruits, vegetables, legumes and seeds. While some vegetarians gladly incorporate eggs and fish into their diets, others may shun all animal-based foods such as butter and cheese.
There are four types of vegetarians defined by what they eat:
* Vegan: This vegetarian totally excludes all forms of meat and animal-based products. Their diet consists only of fruits, vegetables, legumes and nuts.
* Lacto-Vegetarian: This vegetarian eats a vegan diet plus dairy products such as milk and cheese.
* Lacto-Ovo Vegetarian: Eggs and dairy products are a part of this diet.
* Semi-Vegetarian: Those who are classified semi-vegetarian will not eat red meat, but they may eat poultry or fish.
Protein: What Do Vegetarians Eat?
Since protein is the building block of all muscle, it is a vital component of any diet. Most people get this nutrient through meat. Vegetarians must be aware that their diet will lack this basic nutrient unless they take steps to include protein through other food sources. High-fat animal protein causes acidification, bone loss and kidney stress, especially among women. Plant proteins are more beneficial because they are easier to digest and have lower fatty acid contents.
Vegetarian food sources with protein:
* Legumes
* Seeds
* Nuts
* Tofu
* Eggs - Not for vegans or lacto-vegetarians.
* Cheeses - Not for vegans.
* Butter - Not for vegans.
Carbohydrates: What Do Vegetarians Eat?
Unfortunately, many vegetarians overload their diet with carbohydrates. Research shows that a typical vegetarian's diet is 80% carbohydrates. The vegetarian that eats too many fruits and grains is at risk for developing hypoglycemia and insulin-resistance.
Vegetarian food sources with carbohydrates:
* Vegetables
* Fruits
* Grains
Vitamins: What Do Vegetarians Eat?
Vegetarians are at a high risk for developing nutritional deficiencies in fat-soluble vitamins such as calcium, iron, vitamin A, vitamin D and vitamin K. Vitamin B-12 is another vitamin that is missing from most vegetarian diets.
To incorporate these vitamins into a vegetarian diet, the vegetarian must consume:
* Dark, rich leafy green vegetables.
* Dried beans.
* Dried fruit.
* Fortified foods such as grain-based breakfast cereals.
Vitamin D can be absorbed through sunlight, so regular sun exposure is critical for vegetarians, particularly vegans. Some vegans are not able to absorb enough vitamin B-12 through their diet so they must receive regular B-12 injections or take supplements.
A well-planned, balanced diet is the cornerstone of all healthy eating habits. Being a vegetarian alone is not a guarantee that your diet is nutritious. Vegetarians can still consume junk food and sugary sodas without violating any tennant of their diet. It's important when considering a vegetarian diet to ask your doctor or dietician for a recommended foods list to be sure that you are not eliminating any vital nutritional component.
Experts generally agree that a lacto-ovo vegetarian diet with a small amount of seafood is the healthiest diet. This type of vegetarianism rarely results in nutritional deficiency.
