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Home » Dietary Guidelines » Vegetarian Diets
 

Vegetarian Diets

Vegetarian diets are something that focuses more on plants for foods. Such diets include fruits, vegetables, dried beans and peas, grains, seeds and nuts.

A vegetarian eating style includes the following groups:
  • The vegan diet which completely exclude meat and animal products
  • The lacto vegetarian diet, which includes plant foods and also dairy products
  • The lacto-ovo vegetarian diet, which includes both dairy products and eggs

People who follow vegetarian diets usually get all nutrients or the amount of nutrition they require but it is necessary for them to be careful to eat different foods that can meet their nutritional requirements. Vegetarian food with nutrients should focus on things like protein, iron, calcium, zinc and vitamin B12. A complete vegan diet includes vegetables, beans, grains, fruits, nuts and seeds. All sources of protein such as meat, poultry, fish, eggs, milk, cheese, and other dairy products — is excluded from the diet.

Lacto-ovovegetarian: This diet includes dairy products and eggs apart from the foods listed above in the vegan diet. Meat, poultry, and fish are excluded from the diet. Properly balanced Vegetarian diets equipped with vitamins are completely healthy eating plans. Vegetarian diets are always considered healthier than the meat eating diets. Some of the major nutritional vegetarian foods include protein, carbs, fats minerals and vitamins.

Vegetarian diets include sources of proteins from the whole grains, nuts, seeds, legumes, pulses and soy products. The important source of carbohydrates in a vegetarian diet include Whole grains, whole-wheat bread, pasta and other flour products, lentils, beans, potatoes, dried and fresh fruit. Sources of fat in a vegetarian diet include nuts and seeds, nut and seed oils, vegan margarine, avocados. Some easy Vegetarian diets include milk and eggs. If you want to reduce weight by following an easy vegetarian diet added with simple meals. The major sources of vitamin include Carrots, spinach, pumpkins, tomatoes, dark greens and vegan margarines.
  • Vitamin B in Vegetarian Diet is provided by Nuts, wholegrains, oats, muesli, pulses peas, beans, lentils, yeast extracts, green leafy vegetables, potatoes, mushrooms and dried fruit.
  • Vitamin C in Vegetarian Diet includes Red and blackcurrants, berries, citrus fruits such as oranges, lemons, grapefruit, green vegetables, potatoes.
  • Vitamin D in Vegan Diet is gained from action of sunlight on the skin, vitamin D-fortified foods like vegan margarines, some soy milks such as Plamil and supplements.
  • Vitamin E in Vegan Diet is provided by Nuts, seeds, whole grains and flours, vegetable oils

Eating calcium food is very necessary for a vegetarian diet. This calcium can be obtained from food like Nuts, seeds, pulses, molasses, carob, parsley, figs, sea vegetables, grains, fortified soy milks. Vegetarian diets should also include a properly balanced iron diet which can be gained from Nuts, seeds, pulses, grains, dried fruit, sea vegetables, parsley, green leafy vegetables, molasses, miso.

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