What is Vegetarian?
Vegetarian diets vary greatly. Some people choose to exclude meat, poultry and fish; while others will also exclude eggs and dairy products.
Vegetarian diets are classified in various ways:
The LACTO-OVO-VEGETARIAN avoids meat, poultry and fish.
The lacto-ovo-vegetarian diet, which includes fruits, vegetables, eggs and dairy products can be nutritionally adequate by following the Vegetarian Food Guide. It is important to choose foods carefully to include adequate iron and zinc.
The LACTO-VEGETARIAN avoids meat, poultry, fish, and eggs.
This type of vegetarian diet, which includes fruits, vegetables and dairy products can be nutritionally adequate by following the Vegetarian Food Guide. As with the lacto-ovo-vegetarian diet, it is important to include foods that are sources of iron and zinc.
The OVO-VEGETARIAN avoids meat, poultry, fish, milk, and milk products.
The ovo-vegetarian diet, which includes fruits, vegetables and eggs, can be nutritionally adequate by following the Vegetarian Food Guide. In addition to iron and zinc, it is also important to include foods that are sources of calcium and Vitamin D. Vitamin B12 will be adequate if eggs are included in the diet.
The VEGAN avoids all foods of animal origin.
The vegan diet, which includes only fruits and vegetables can be nutritionally adequate if the Vegetarian Food Guide is followed. Careful attention to food sources of iron, zinc, calcium, Vitamin B12 and Vitamin D is needed.
Many people worry that when they stop eating meat and fish, they might be in danger of some nutritional deficiency. This is not the case as all the nutrients you need can easily be obtained from a vegetarian diet. In fact research shows that in many ways a vegetarian diet is healthier than that of a typical meat-eater.
Nutrients are usually divided into five classes: carbohydrates, proteins , fats (including oil), vitamins and minerals . We also need fibre and water. All are equally important to our well-being, although they are needed in varying quantities, from about 250g of carbohydrate a day to less than two micrograms of vitamin B12 . Carbohydrate, fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients.
Most foods contain a mixture of nutrients (there are a few exceptions, like pure salt or sugar) but it is convenient to classify them by the main nutrient they provide. Still, it is worth remembering that everything you eat gives you a whole range of essential nutrients.
Meat supplies protein, fat, some B vitamins and minerals (mostly iron , zinc , potassium and phosphorous). Fish, in addition to the above, supplies vitamins A, D, and E, and the mineral iodine. All these nutrients can be easily obtained by vegetarians from other sources, as this Information Sheet shows:
Sources of Nutrients
Beta-Carotene
Green Leafy Vegetables
•Broccoli •spinach •turnip greens •parsley •watercress •collard •beet •mustard •kale
Yellow fruits and vegetables
•Carrots •sweet potato •yams •apricots •squash •tomatoes •mangoes •papayas •peaches •nectarines •pumpkin •cantaloupe
•milk •cheese •ice cream •yogurt •buttermilk •green leafy vegetables • tofu (if processed with calcium) •eggs •fortified orange juice •fortified bread •sesame seeds •turnip greens •Seaweed
•eggs •spinach and other green vegetables •whole grains •dried fruits:dates •prunes •raisins •legumes •molasses-only if boiled in cast-iron pots •fortified cereals •oatmeal •cooking with iron pots together with acid liquid will solubilize the iron.
•Legumes (peanuts, peas, black-eyed peas, lentils, lima beans, soybeans, black beans, kidney beans, navy beans) •Nuts and seeds (cashews, pistachios, walnuts, brazil nuts, almonds, pecans, pumpkin seeds, sunflower seeds, sesame seeds, squash seeds, peanuts, macadamia nuts, pine nuts) •Grains•Green leafy vegetables •Yellow vegetables •tofu •soymilk •milk products •eggs
•wheat •rye •barley •corn •millet •oats •rice •buckwheat •quinoa •awaranth
•milk •oatmeal •whole corn •wheat germ •yeast •whole wheat •rye bread •fruits •eggs •green leafy vegetables
Iodine
Milk is the primary source of iodine in the British diet and studies have indicated some vegans may have a low iodine intake. Seaweeds are a good source of iodine, and vegetables and grains can contain iodine depending on the amounts in the soil.
Vitamin is the name for several unrelated nutrients that the body cannot synthesise either at all, or in sufficient quantities. The one thing they have in common is that only small quantities are needed in the diet. The main vegetarian sources are listed below:
Vitamin A (or beta carotene): Red, orange or yellow vegetables like carrots and tomatoes, leafy green vegetables and fruits like apricots and peaches. It is added to most margarines.
B Vitamins: This group of vitamins includes B1 (thiamin), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), B12 (cyanocobalmin), folate, pantothenic acid and biotin.
Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods. Only very tiny amounts of B12 are needed and vegetarians usually get this from dairy produce and free range eggs. It is sensible for vegans and vegetarians who consume few animal foods to incorporate some B12 fortified foods in their diet. Vitamin B12 is added to yeast extracts, soya milks, eggs, milk, yogurt, cheese, fortified miso, fortified Soy sauce, fortified soymilk, fortified tempeh, fortified cereals, veggieburgers and some breakfast cereals.
Vitamin C: Fresh fruit, salad vegetables, all leafy green vegetables and potatoes.
Vitamin D: This is vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight. It is also added to most margarines and is present in milk, eggs, cheese and butter. These sources are usually adequate for healthy adults. The very young, the very old and anyone confined indoors would be wise to take a vitamin D supplement especially if they consume very few dairy products.
Vitamin E: Vegetable oil, wholegrain cereals, eggs.
Vitamin K: Fresh vegetables, cereals and bacterial synthesis in the intestine.
Don't know how to cook vegetarian dishes? Don't worry, click the following logo and visit the recipes and you will know how to cook.
Concerned about your health? Please visit the following sites:
This sites was updated since April 1999.
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