Vegetarian Diets

While it is often assumed that vegetarians simply do not eat meat, fish, or poultry, there are many different categories of vegetarianism:

• Lacto-ovo vegetarian diets allow eggs and dairy products; however still exclude meat, fish, and poultry
• Lacto-vegetarian diets allow dairy products; however exclude meat, fish, poultry, eggs, and foods that contain them.
• Flexitarian diet, also known as a semi-vegetarian diet, refers to someone that follows mainly a plant-based diet, however will consume meat, dairy, eggs, poultry, and fish on occasion 
• Vegan diets do not allow any animal or animal products in their diet

NUTRIENTS OF CONCERN

Protein: According to the American Dietetic Association, research has shown that eating a variety of plant foods throughout the day can provide the required essential amino acids (the building blocks of protein) and therefore, supplemental protein is not needed.

Iron: Heme iron, found only in meat and eggs, is absorbed more easily than non-heme iron, which is found in vegetables. Fortunately, when non-heme iron is eaten along with vitamin C, the body absorbs it almost as easily as heme iron.

Calcium: Vegetarian diets usually meet recommended calcium requirements, however vegans tend to have low intakes of calcium.

B12: Vitamin B12 is naturally found in animal products and is not usually present in plant products. Some foods are fortified with B12, however most vegetarians and vegans need to take a non-animal derived B12 supplement.

WHY BE A VEGETARIAN?

According the American Dietetic Association, vegetarian and vegan diets may provide health benefits in the prevention and treatment of certain diseases. Both diets have been associated with the following benefits:

• Lower risk of death from heart disease
• Lower cholesterol levels
• Lower rates of high blood pressure
• Decreased incidence of type 2 diabetes
• Lower BMI
• Lower overall cancer rate