Different Vegetarian Diets – Which One Is Right for You


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It’s a choice that more and more Americans are making: going vegetarian. According to a 2012 Gallup poll, 5 percent of Americans consider themselves vegetarians, up from 1 percent in 1999. And the number of ‘vegetarian-leaning’ Americans – those who eat meat but call themselves vegetarians because they limit certain meats – has also increased, with 12 percent saying they fall into this category.

There are many different types of people who choose not to eat meat for personal or health reasons… Some have been vegetarians for years while others have recently adopted a meatless lifestyle. But whatever type you may be, being a well informed vegetarian is an important key to living a healthy lifestyle! Whether you want to go completely vegan or just eat less meat in your diet, you should understand the nutritional requirements for a healthy vegetarian lifestyle.Different Vegetarian Diets are listed below.

1) Vegan

A bowl of food on a table

A vegan diet is the strictest type of vegetarian diet. Vegans do not consume any animal products including eggs, dairy, or honey. The biggest challenge for vegans is getting enough protein, iron, calcium, and vitamin B12.Different  Vegetarian Diets foods include: whole grains (breads, cereals, rice), legumes (beans, peas), nuts/seeds (almonds, peanuts), fruits and vegetables. 

2) Lacto-Ovo Vegetarian/Semi Vegetarian

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Lacto-ovo vegetarians are another common kind of vegetarian who avoid meat but still eat eggs and dairy products. This means they can have things like omelettes with cheese in the morning or a cheese pizza for dinner.

Lacto-ovo vegetarians do need to be more careful with getting enough protein, iron, calcium, and vitamin B-12. Recommended foods include: whole grains (breads, cereals), legumes/beans, fruits/vegetables, eggs and dairy products.

3) Lacto Vegetarian

Lacto vegetarianism is the most common type of vegetarian diet plan , which means that it excludes meat but includes dairy products. Lots of lacto vegetarians will have a salad for lunch with cheese or milk in it or make macaroni and cheese for dinner using milk and cheese.

A lacto vegetarian needs to make sure they are getting enough protein from other sources besides dairy since some sources of animal products (like eggs and dairy products) contain more complete proteins than others. Recommended foods include: whole grains (breads, cereals), legumes/beans, fruits/vegetables, and dairy products.

4) Ovo Vegetarian

Ovo vegetarianism is a type of vegetarian diet that excludes meat but includes eggs . This means lots of ovo vegetarians will have an omelet with vegetables for breakfast or pasta primavera with eggs for dinner. An ovo vegetarian needs to make sure they are getting enough protein from other sources besides eggs since some sources of animal products (like eggs and dairy products) contain more complete proteins than others. Recommended foods include: whole grains (breads cereals), legumes/beans, fruits/vegetables, and eggs.

5) Semi Vegetarian/ Flexitarian

Flexitarians do not completely exclude meat but still eat less of it than most people. This can mean eating vegetarian for one or two days a week (or more!) and then eating meat the rest of the time. Being semi vegetarian or flexitarian is a great way to reduce your carbon footprint while still having some variety in your diet!

Different  Vegetarian Diets recommended foods include: whole grains (breads/cereals), legumes/beans, fruits/vegetables, dairy products, nuts/seeds, and meat alternatives. The key thing here is to watch how much meat you are eating in general since you will need to make sure that you are getting enough protein, iron, calcium, and vitamin B-12 from other sources.

6) Pollo Vegetarian

Pollo vegetarians are a type of vegetarian diet that excludes meat but includes poultry products like chicken or turkey. This might mean roasted chicken for dinner with some rice on the side… Or maybe some chicken stir fry with lots of vegetables! A pollo vegetarian needs to make sure they are getting enough protein from other sources besides poultry since some sources of animal products (like eggs and dairy products) contain more complete proteins than others. Recommended foods include: whole grains (breads/cereals), legumes/beans, fruits/vegetables, poultry products ,and dairy products.

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