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Monday, October 1, 2018

What Does A Vegetarian Diet Look Like


Vegetarian diets fall into three categories:

  • vegan--- does not eat meat, poultry, fish, eggs or dairy
  • lactos-vegetarian diet does not include meat, poultry, fish or eggs but do eat vegetarian will eat milk, cheese and yogurt
  • lactos-ovo vegetarian diet does not include meat, fish and poultry but eggs and dairy are allowed

Vegetarian diets should include: 
  • 5-7 servings of grains a day. Whole grain is the best source. Foods included in this group includes bread, pasta, rice, wheat, oats and barley. Grains fortified with nutrients such as iron, zinc and vitamin B-12 help a vegetarians diet as well. 
  • protein from other sources as vegetarians do not eat meat. It is recommended by the Mayo Clinic that at least 5 daily servings of protein rich foods such as beans, legumes, nuts and soy are digested daily. If the vegetarian diet includes eggs and greek yogurt these count as protein as well. 
  • Iron deficiencies are often seen in vegetarians. Meat protein often helps with this but when not considered part of the diet it can be gathered through dry beans, peas, lentils, oatmeal, soybeans, spinach and tofu. Foods such as tomatoes, broccoli, strawberries and oranges are high in vitamin C and can help the body absorb Iron.
  • Fruits and veggies are most present in vegetarians diet . Vitamins, minerals and fiber can be gathered through these foods. It is recommended that at least 6 to 8 servings of veggies and 3 - 4 servings of fruit a day should be taken in. Dark green leafy vegetables and broccoli are awesome sources of calcium for those that do not eat dairy products.

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