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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. |