Learning About a Vegetarian Diet

What is it?

In general, a vegetarian diet is a diet that doesn't include meat. But there are several kinds of vegetarian diets.

• Lacto-ovo vegetarian. This type of diet includes milk products (such as milk, cheese, and yogurt) and eggs. But it doesn't include meat, poultry, seafood, or fish. "Lacto" means milk. "Ovo" means eggs.
• Lacto-vegetarian. It includes milk products but no eggs, meat, poultry, seafood, or fish.
• Vegan. It's a diet of only plant foods. This means no milk products, eggs, honey, or gelatin. (Gelatin comes from bones and other animal tissue.)

Many people follow a semi-vegetarian diet. Most of their diet is vegetarian. But sometimes they may eat meat, poultry, seafood, fish, or eggs.

Why might you eat a vegetarian diet?

People may choose a vegetarian or vegan diet for various reasons. For example:

• People may enjoy the variety of plant-based foods and the nutrients they provide.
• Some people prefer not to use animals for food.
• Certain religious or cultural traditions include limits on meat or animal products.
• Meals without meat can cost less.
• Eating less meat can be better for the environment.
• Some people don't like the taste of meat.

How do you eat a healthy vegetarian diet?

A vegetarian diet can meet all your nutritional needs. A healthy vegetarian diet includes lots of fruits, vegetables, legumes, nuts, and whole grains. It limits added sugar, salt, and unhealthy fats.

As long as you eat a variety of foods, there are only a few things you need to pay special attention to.

• Calcium and vitamin D, if you don't eat milk products. Getting enough calcium and vitamin D is important to keep bones strong. Foods that have calcium include certain legumes, certain leafy green vegetables, nuts, seeds, and tofu. Some breakfast cereals, soy milk, and orange juice are fortified with calcium and vitamin D.
• Iron. Eat plenty of iron-rich plant foods. Vegetarian iron sources include cooked dried beans, peas, and lentils; leafy green vegetables; and iron-fortified grain products. Eating foods rich in vitamin C will help your body absorb iron.
• Vitamin B12, if you eat a vegan diet. Vitamin B12 comes from animal sources only. If you eat a vegan diet, you'll need to eat foods that are fortified with this vitamin (such as soy milk and breakfast cereals). Or you can take supplements.

You can also take a daily multivitamin to help meet your vitamin and mineral needs.

How can you eat a healthy vegetarian diet when you're pregnant?

Make sure that you get enough protein, vitamin B12, calcium, vitamin D, zinc, and iron while you are pregnant. These are important nutrients for a healthy pregnancy.

You might want to see a registered dietitian to be sure that you're getting all the nutrients you need. This can be even more important if you plan to eat a strict vegetarian diet. You may need to take a vitamin and mineral supplement.

How can you get more protein on a vegetarian diet?

Protein is made of building blocks called amino acids. The human body can make some of these amino acids. But you must get the nine essential amino acids from food.

You can get more protein by adding high-protein foods to your meals and snacks. Some plant protein sources are lentils, chickpeas, beans, dairy products, tofu, tempeh, and nuts and seeds.

To add more protein to your meals and snacks, you can:

• Add beans to soup and chili.
• Add lentils to salads or wraps.
• Have trail mix or roasted chickpeas as snacks.
• Add nuts, seeds, or wheat germ to yogurt.

You can also:

• Spread peanut butter on a banana.
• Mix cottage cheese into noodle dishes or casseroles.
• Sprinkle hard-boiled eggs on a salad.
• Grate cheese over vegetables and soups.
• Add powdered milk to other foods, such as pudding or soups.
• Add powdered protein to fruit smoothies and cooked cereal.

You can also buy vegetarian protein bars, drinks, and powders. Check the nutrition label for the amount of protein in each serving.

Follow-up care is a key part of your treatment and safety. Be sure to make and go to all appointments, and contact your doctor if you are having problems. It's also a good idea to know your test results and keep a list of the medicines you take.