We hear a lot of people talking about Vegetarianism, but what does that mean? There are actually several different categories that fall into this title.
Vegan- excludes all animal products such as meat, poultry, fish, eggs, milk, cheese and other dairy products
Lacto-Ovo -excludes meat, poultry and fish but includes eggs and dairy products.
Lacto excludes meat, poultry, fish and eggs but includes dairy products
Vegetarian diets can be a very healthy diet, but with any diet that has restrictions, making sure you get enough of the right nutrients is important. Some nutrients to be sure to get plenty of include:
• Protein (beans, whole grains, soy products, nuts and nut butters, dairy products, Eggs)
• Calcium (milk, yogurt and cheese, Fortified soymilk or rice milk, fortified cereals, calcium-fortified juice, calcium-set tofu, leafy green vegetables, broccoli, beans, almonds and almond butter)
• Iron (fortified breakfast cereals, soybean nuts, dark green, leafy greens, beans, enriched breads, rice and pasta, eggs, peanut butter)
• B-12 (B12-fortified foods including nutritional yeast, soymilk, meat analogs and ready-to-eat cereals, dairy products, eggs)
• Vitamin D (eggs, vitamin D-fortified soymilk, cow's milk, orange juice, and ready-to-eat cereals)
Resources:
http://www.eatright.org/Public/content.aspx?id=6372
http://veggie.buntch.net/westernnostri/
***This post is brought to you by our guest bloggers and SFASU Dietetic Interns, Samantha and Elizabeth!
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