Vegetarian Diet

Vegetarian Diet

An eating pattern that excludes meat, poultry, and seafood while emphasizing a variety of plant-based foods.

Types of vegetarian diets

Different styles that vary according to which animal-derived foods are permitted, such as vegan, lacto-ovo, and lacto-vegetarian.

Key Nutrient Gaps

Common deficiencies in vegetarian diets include Vitamin B12, D, calcium, iron, zinc, riboflavin, and protein quality.

Health Implications of Vegetarianism

Vegetarian diets are often lower in fat and energy compared to typical Western diets, leading to lower risks of obesity, type 2 diabetes, hypertension, and certain cancers.

Incomplete Protein

Protein that lacks or has insufficient amounts of one or more essential amino acids, mostly found in plant foods.

Quinoa

A complete protein source that's an exception to most plant foods providing incomplete proteins.

Soy Protein

Another complete protein source that is beneficial for vegetarians.

Lacto-Vegetarians

Vegetarians who include dairy products in their diet, which helps reduce certain nutrient gaps.

Lacto-Ovo-Vegetarians

Vegetarians who include both dairy and eggs, improving protein quality and Vitamin B12 status.

Meal Planning Principles for Vegetarians

Strategies that include combining whole grains and legumes to supply all essential amino acids.

Vitamin B12 Sources

Fortified foods and supplements are the primary sources for vegetarians to obtain Vitamin B12.

Phytic Acid

A compound present in grains and legumes that can inhibit zinc absorption.

Fortified Foods

Foods enriched with nutrients like Vitamin D and Calcium, essential for vegetarians.

Evidence-Based Health Benefits

Health advantages linked to vegetarian diets, including lower risks of obesity and diabetes.

Riboflavin (Vitamin B2) Sources

Sources include green leafy vegetables, whole-grain cereals & breads, and legumes.

Processing Tip

Leavened breads can help reduce the impact of phytic acid, making grains more bioavailable.

Zinc & Iron Sources

Whole grains, nuts, and legumes are good sources of these essential minerals for vegetarians.

Essential Amino Acids

Amino acids that must be obtained from food; combining different plant proteins ensures all are consumed.

Vitamin D & Calcium Sources

Fortified foods and green leafy vegetables provide these nutrients, important in vegetarian diets.

Strategic Planning for Nutrient Adequacy

Knowledge of protein quality, complementary foods, and fortified options helps vegetarians meet their nutrient needs.

Vegan Diet

A vegetarian diet that avoids all animal products, requiring careful planning to avoid specific nutrient deficiencies.