- Home
- Health Topics
- Adults and Seniors
- Vegetarian Eating
Vegetarian Eating
A well planned vegetarian eating plan can be both healthy and delicious! People at any age or stage in life can follow a vegetarian diet. The key is to make sure you get all the nutrients you need be healthy. A registered dietitian can help you plan a healthy vegetarian diet.
What type of vegetarian are you?
| Type | Does Eat | Does Not Eat |
|---|---|---|
| Pesco Vegetarian | Fish, shellfish, eggs, dairy products, grains, vegetables, fruits, legumes, seeds, nuts | Meat, poultry, or products containing these foods |
| Lacto Vegetarian | Dairy products, grains, vegetables, fruits, legumes, seeds, nuts | Meat, fish, poultry, eggs or products containing these foods |
| Ovo Vegetarian | Eggs, grains, vegetables, fruits, legumes, seeds, nuts | Meat, fish, poultry, dairy or products containing these foods |
| Lacto-Ovo Vegetarian | Eggs, dairy products, grains, vegetables, fruits, legumes, seeds, nuts | Meat, fish, poultry or products containing these foods |
| Vegan | Grains, vegetables, fruits, legumes, seeds, nuts | Meat, fish, poultry, eggs, dairy, honey or products containing these foods |
A well planned vegetarian eating plan is lower in saturated fat and cholesterol and higher in fibre and some vitamins like vitamin C. Studies have shown a well-planned vegetarian eating plan may help protect against heart disease, high blood pressure, type 2 diabetes, obesity, some cancers and high cholesterol.
Important Nutrients for Vegetarians
| Nutrients | Why It’s Important | Food Sources |
|---|---|---|
| Protein | Keeps red blood cells and muscles working well. | Milk products, legumes (beans, lentils, peas), soy, nuts, seeds, eggs and whole grains such as quinoa. |
| Zinc | Helps in wound healing and boosts the immune system. | Legumes, nuts, seeds and whole grains. |
| Iron | Helps carry oxygen around the body. | Legumes, fortified pasta, quinoa and dark green vegetables. |
| Omega-3 | Promotes heart health in adults and brain and eye development in infants. | Fortified soy beverages, orange juice, omega-3 eggs, canola oil, soybean oil, flax seed and walnuts. |
| Vitamin B12 | Helps make red blood cells and DNA. | Fish, eggs, cow’s milk, cheese, fortified soy or rice beverages, fortified soy-based meat substitutes. |