| Vegetarian Eating for Healthy Living | ||
| “Vegetarians” are people who avoid meat, poultry and fish in their diets. There are different types of vegetarians, depending upon the extent to which they avoid animal products. Vegetarians fall into three | ||
| basic groups: “Lacto-ovo-vegetarians” eat eggs and dairy products including milk, cheese and yogurt. “Lacto-vegetarians” eat dairy products but avoid eggs and foods made with eggs. “Vegans” do not eat any animal products and consume only plant foods. There are variations to the three basic categories. “Semi” or “Partial” vegetarians limit their consumption of meat in different ways, such as excluding red meat only or eating all meats very infrequently. “Pesco” vegetarians eat fish but avoid red meat and poultry. |
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| Protein, iron, calcium, zinc and vitamins B-12 and D are not as readily available in plant foods as in meats and dairy products. Vegetarians should incorporate into their diet a wide variety of the wholesome foods found on the Food Guide Pyramid, paying particular attention to foods that contain the protein, vitamins and minerals that may be lacking in plant foods. Vegetarians who plan out their meals to ensure adequate intake of the essential nutrients can be confident that they have chosen a very healthy lifestyle. Vegetarian diets are high in fiber and phytonutrients and can help prevent a variety of diseases including cardiovascular disease and cancer. |
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