Vegetarian Diets

Some people choose to follow a "vegetarian" diet, but there is no single vegetarian eating pattern. The vegan or total vegetarian diet is only foods of plant origin: fruits, vegetables, legumes (dried beans and peas), grains, seeds and nuts. The lactovegetarian diet is plant foods plus cheese and other dairy products. The ovo-lactovegetarian (or lacto ovovegetarian) diet also includes eggs. Semi-vegetarians do not eat red meat but include chicken and fish with plant foods, dairy products and eggs.

According to The American Dietetic Association, "Vegetarian diets that are low in animal products are typically lower than nonvegetarian diets in total fat, saturated fat, and cholesterol..." These factors are associated with increased risk of obesity, coronary heart disease (which causes heart attack), high blood pressure, diabetes mellitus , and some forms of cancer.

It is the position of The American Dietetic Association that vegetarian diets are healthful and nutritionally adequate when appropriately planned.

• Protein: You do not need to eat animal products to have enough protein in your diet. Plant proteins alone can provide enough of the essential and non-essential amino acids, as long as sources of dietary protein are fairly varied and caloric intake is high enough to meet energy needs.
• Whole grains, legumes, vegetables, seeds and nuts all contain both essential and non-essential amino acids. You do not need to consciously combine these foods ("complementary proteins") within a given meal.
• Soy protein has been shown to be equal in nutritional value to proteins of animal origin. It can be the sole protein source if desired.
• Iron: Vegetarians are not at greater risk of iron deficiency than nonvegetarians. The richest sources of iron are red meat, liver and egg yolk – all high in cholesterol . Dried beans, spinach, enriched products, brewer's yeast and dried fruits are all good plant sources of iron.
• Vitamin B-12: Comes naturally from animal sources only. Vegans should have a reliable source of vitamin B-12. It can be found in some fortified (not enriched) breakfast cereals, fortified soy beverages, some brands of nutritional (brewer's) yeast and other foods (check the labels), and in vitamin supplements.
• Vitamin D: Vegans should have a reliable source of vitamin D. A supplement may be needed for vegans who get little sunlight.
• Calcium: Studies have shown that vegetarians absorb and retain more calcium from foods than do nonvegetarians. Vegetable greens such as spinach, kale and broccoli, and some legumes and soybean products are good sources of calcium from plants.
• Zinc: Zinc is needed for growth and development. Good plant sources include grains, nuts and legumes.

Vegetarian diets of any type should include a wide variety of foods and enough calories to meet your energy needs.

• Keep your intake of sweets and fatty foods, which are low in nutrient density, to a minimum.
• Choose whole or unrefined grain products when possible, or use fortified or enriched cereal products.
• Use a variety of fruits and vegetables, including foods that are good sources of vitamin C. If you use milk or dairy products, choose skim or low-fat or nonfat varieties.
• Limit eggs, if eaten, to 3 to 4 yolks per week.