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Following a vegetarian diet means avoiding meat,
and it's becoming a more and more popular choice
for many people and their families. Studies show
that diets low in animal fat, like a vegetarian
diet, decrease the likelihood of obesity, high
blood pressure, diabetes, heart disease, and even
some forms of cancer.
The best way to start understanding vegetarian
diets is to look at the different types. There
are four main groups of vegetarian diets:
- Vegan: A vegan diet consists of only
foods from plants. A typical vegan diet includes
grains, nuts, seeds, fruits and vegetables.
That means no milk, cheese, or eggs.
- Lacto-vegetarian: This is also a plant
based diet but it includes milk and dairy products.
"Lacto" comes from the sugar found
in milk called lactose.
- Lacto-ovo vegetarian (also called
ovo-lacto vegetarian): This diet consists of
plants, dairy products, and eggs.
- Semi-vegetarian: This diet excludes
any red meat such as beef and lamb but chicken,
seafood, dairy products, and eggs are all permitted.
Getting all the nutrients you need
Similar to diets that include meat, a vegetarian
diet requires careful planning to ensure your
body is getting all the nutrients it needs to
stay healthy. Not getting enough nutrients, such
as vitamins, minerals, and protein, can put you
at risk of developing some health problems. To
avoid complications related to not getting the
nutrients your body needs, make sure you enjoy
a wide variety of foods.
The following is a list of some of the nutrients
that may be low in a vegetarian diet and other
sources of food that you can find them in:
- calcium: Calcium is important, especially
in children, for the development of strong teeth
and bones. Many dark green vegetables, such
as broccoli, spinach, and kale are all great
sources of calcium (turnip is also high in calcium).
Also, fruit juices, tofu, and soy milk are available
in calcium-enriched versions, making it easier
to reach the daily recommended intake. Choosing
low or non-fat dairy products reduces calories
from fat in your diet.
- vitamin B12: B12 is an essential
vitamin for making red blood cells and preventing
anemia. It's naturally found in only animal
products, such as eggs, dairy products and meat.
but it can sometimes be found in enriched cereals
and enriched soy products. Many nutritional
supplements also contain vitamin B12.
- protein: Protein builds healthy bones
and muscles, and it plays other important roles
in the body. Plant protein, such as legumes,
lentils, whole grains, vegetables, soy products,
seeds, and nuts provides essential proteins
in a vegetarian diet. Eggs and dairy products
also contain protein. Be sure to watch out for
cholesterol in eggs - one egg yolk has a lot
- 213 mg to be exact.
- iron: Risk of iron deficiency is high
for vegetarians because of the absence of red
meat in the diet, which is an excellent source
of iron. Iron is a very important part of our
red blood cells. Dried fruits (e.g., apricots),
dried beans, green leafy vegetables and lentils
are great sources of iron.
- zinc: Found in whole grains, soy
products, beans, nuts, and dairy products, zinc
is important for good health. Zinc helps to
maintain a healthy immune system and normal
growth.
Drastic changes in your diet can affect certain
medications and health conditions, so if you're
thinking about switching to a vegetarian diet
or just have some questions, talk to your doctor
or HealthWATCH®Pharmacist.
.
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