Vegetarian Diet
Hundreds of millions of people are vegetarian. Health professioals are advised to reduce the consumption of animal fats and red meats, that have shown increase in obesity, cancer and other heart diseases. People choose to follow a "vegetarian" diet, but there is no single vegetarian eating pattern. A Vegan (strict or total vegetarian) diet is made up exclusively of plant foods, that is, of vegetables, fruits, legumes, grains, nuts and seeds. Foods of animal origin, including all meat, fish, fowl, eggs and dairy products, are completely excluded.
As there are different types of vegetarian eating patterns those are given here. A Lacto-vegetarian diet includes milk and other dairy products in addition to plant foods. A Lacto-ovo-vegetarian diet includes eggs, milk and dairy products in addition to plant foods. Foods obtained by slaughtering an animal are avoided. Semivegetarian diets may be of several types. An ovolactopollovegetarian diet includes poultry in addition to milk and eggs. For a pescovegetarian diet fish is an acceptable food.A part-time vegetarian diet is followed by those who rely mainly on plant foods, but who occasionally eat red meat and other animal foods.
- Protein: Animal products are not necessary 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 can be considered as "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. You can also get iron in mineral supplements.
- 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 yeast and other foods, 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.