Vegan
Excludes all meat, fish, poultry, animal products such as dairy products, eggs, honey, animal based products like soup bases, gelatin and yeast.
Lacto-Ovo Vegetarian
Excludes meat, fish, and poultry, but includes dairy products, eggs, and egg products. This is the most popular form of vegetarianism in North America.
Lacto Vegetarian
Excludes meat, fish, poultry and eggs, but includes dairy products.
Ovo Vegetarian
Excludes meat, fish, poultry, and dairy, but includes eggs.
Semi-Vegetarian
Excludes red meat, and will occasionally eat fish or chicken.
Protein in the Vegetarian Diet: Completing the Proteins
If you are following a vegetarian diet, you are reducing your risk for several diseases including heart disease, however it is important that your diet include adequate amounts of protein to insure proper tissue development and adequate nutrition.
If animal products are limited in your diet (i.e. only consuming milk, cheese, or eggs) or if your diet is completely plant/grain based, then it is important that you give your body enough and a variety of nutrients to build complete/complementary proteins into your diet.
What are complete/complementary proteins? A combination of foods that by themselves do not contain all the essential amino acids but when the foods are eating together they can make a complete protein.
According to the American Dietetic Association: “Complementary proteins do not need to be consumed at the same time…consumption of various sources of amino acids over the course of the day should ensure adequate protein.”
The Key:
If you consume a large variety of plant foods (legumes, nuts, seeds, grains, vegetables, and fruits—and enough calories throughout the day) then the protein in your diet should be adequate.
This means eating at least (try to aim for the higher levels of intake):
2-4 servings from the fruit group
3-5 servings form the vegetable group
2-3 servings from the Meat substitute group—beans, legumes, tofu, etc
6-11 servings from the grain and cereal group. Eat a variety of whole grains.
A registered dietitian is the nutrition professional who is qualified to help you build a healthy and nutrient complete vegetarian diet.
Nutrients to Food
If you are following a vegetarian diet, then there are certain nutrients that can be missing if your diet is not planned carefully.
Vitamin B12
A nutrient found primarily in animal products and helps with nerve cell function.
Veggie Sources: Eggs, milk, cheese, and yogurt. If you are a strict vegetarian then supplementation may be needed...contact a registered dietitian for appropriate diet supplementation.
Vitamin B6
Helps the body to make energy.
Semi-vegetarians-fish and white meat (poultry and pork), fish.
Veggie Sources: Bananas and whole grains.
Vitamin D
Helps the body to absorb/transport Calcium primarily found in meats, eggs, and milk.
Veggie Sources: Fortified foods, egg yolks, milk.
Exposure to the sunlight will allow the body to produce some Vitamin D.
Calcium
Helps with bone density and healthy teeth--primarily found in dairy products, Halibut and salmon.
Iron
Production of red blood cells (Hemoglobin) and energy production.
Heme iron--Is found in animal products. This iron is absorbed by the body very efficiently.
Non-heme iron--Is iron found in plant based foods. It is not as readily absorbed by the body.
Veggie Sources: Spinach, kidney beans, potato baked with skin, enriched pasta and rice, brown rice, raisins.
Zinc
Promotes growth and muscle mass, and development of taste.
Zinc in animal foods is much better absorbed than the Zinc from plant foods.
Veggie Sources: Whole grains, nuts, pumpkin seeds, wide variety of vegetables and fruits consumed with other foods, egg yolks, milk products.
Magnesium
Bone health and overall body functioning.
Veggie Sources: Milk and milk products, dairy foods, dark green leafy vegetables.
