| Many people follow vegetarian diet but there is no | | | | also a good source of protein that can be considered |
| definite diet pattern. People who follow vegetarian | | | | as an equivalent to the animal source and can alone |
| diet are distinguished into following categories.o | | | | supplement the protein requirement of the body. |
| Vegans or totally vegetarianso Lacto vegetarianso | | | | Iron: Red meat, egg yolk, liver are the richest source |
| Ovo lacto vegetarians ando Semi vegetarians | | | | of iron and cholesterol. So vegetarians can be low in |
| The vegans follow diets that include food only from | | | | iron intake. To supplement this deficiency you need |
| plants like fruits vegetables, seeds, legumes, grains, | | | | to consume lots of beans and spinach. Dried fruits |
| and nuts. The diet of lacto vegetarians consists of | | | | and brewer's yeast can also be taken as they are |
| plant food along with cheese and dairy products. The | | | | good source of protein derived from plants. |
| ovo lacto vegetarian diet can contain eggs. Semi | | | | Zinc : Zinc is required for growth and development of |
| vegetarians consume plant foods, eggs, dairy | | | | your body. Plant sources of zinc are nut, legumes and |
| products, fish and chicken but exclude red meat. | | | | grains. Supplements should not be taken more than |
| Nutritional aspect of vegetarian diet | | | | 15 to 18 mg. if supplements are taken more than 50 |
| Vegetarian diets are either low or totally free from | | | | mg then it can lower the HDL cholesterol in man. |
| animal products. So they are low in saturated fats | | | | Vitamin B-12: vitamin B-12 is mainly found in animal |
| and cholesterol, and reduce the risk of obesity and | | | | source. In vegetarian diet it is found in fortified |
| many diseases like diabetes mellitus, blood pressure, | | | | breakfast cereals, in some brands of brewer's yeast, |
| certain types of cancer and coronary heart diseases. | | | | fortified beverages of soy, and from vitamin |
| However there is a lack of certain minerals and | | | | supplements. |
| vitamins in this type of diet for which one needs to | | | | Vitamin D: vegetarians are generally devoid of vitamin |
| properly and carefully plan the diet. If essential | | | | D as there are no convenient sources. However |
| nutrients are included in the vegetarian diet then it | | | | exposure to sunlight, milk fortified with vitamin d, |
| can be made healthy and nutritionally good. However | | | | some fortified soy milk provide little amount of it. |
| one should not include too much calories and | | | | Calcium: Vegetarians can absorb more calcium than |
| saturated fat in the diet, otherwise it may have a | | | | non vegetarians. Some convenient sources are |
| negative effect on our health. | | | | spinach, broccoli, legume, soyabean products and kale |
| Nutrients that should be included in vegetarian diet | | | | Vegetarians consume fewer calories than non |
| A vegetarian diet should include an array of nutrients | | | | vegetarians. So they are needed to consume |
| for optimum result. It should include proper amount | | | | different kinds of foods and adequate calories to |
| of proteins, minerals and calcium | | | | fulfill the energy demand. They should lay stress on |
| Protein: For vegetarian diet adequate amount of | | | | consumption of unrefined grains and fortified cereals. |
| protein can be derived from plant sources. Plant | | | | Vitamin A and vitamin C rich foods are also of great |
| protein can alone provide the necessary amount of | | | | importance. Consumption of dairy products should be |
| amino acid that is needed by your body. Vegetables, | | | | limited to fat free or low fat products and |
| whole grains, seeds, legumes and nuts contain | | | | consumption of cholesterol should also be limited |
| nonessential and essential amino acid. Soy protein is | | | | within 300 mg per day. |