Types & Benefits Vegetarian Diet- Featured Health Article

Types of Vegetarian Diets

There are many types of vegetarian diets. Some are followed for personal, religious, humanitarian or environmental reasons. The following are just some types of vegetarianism:
Semi-Vegetarian: Will usually eat everything but red meat. Poultry is often excluded, but fish and dairy products are almost always included.
Lacto-ovo-vegetarian: Will eat all dairy products, including butter, cheese and eggs but no meat, poultry or fish.
Lacto-vegetarian: Will eat dairy products but no eggs, meat, poultry or fish.
Vegan: Eats only plant foods like cereals, grains, fruits, vegetables, nuts and seeds. Excludes all foods of animal origin, including foods that contain any ingredients derived from an animal.
Many Factors Contribute to Risk Reduction
Just because you are vegetarian or eat primarily plant-based foods does not mean that your diet is necessarily low in total fat or calories. In order to keep your heart-disease risk low, it is important that you continue to read food labels, control portion sizes and limit fat (especially with respect to saturated and trans fats) and limit calories with portion control.
Engaging in a healthful lifestyle such as practicing relaxation techniques, managing stress, quitting smoking, controlling your medical conditions such as high blood pressure and diabetes, achieving and maintaining a healthy body weight, and exercising regularly are also keys to reducing heart disease.

Getting Enough Nutrients
A well-planned vegetarian diet will fuel your body with all of the essential vitamins, minerals and nutrients needed for good health. Those of you following a primarily vegan dietary pattern, however, are at higher risk of nutritional deficiencies for nutrients like iron, vitamin B12, zinc, calcium and vitamin D. See the guidelines below to ensure you receive adequate levels of these nutrients each day:

Iron: Low iron levels in the blood can result in anemia. Symptoms of anemia are lethargy, tiredness and fatigue. There are two types of iron found in our diets: heme iron (found in animal products) and non-heme iron (found in plant foods). Heme iron is better absorbed by the body than non-heme iron.
To increase the absorption of non-heme iron from foods such as nuts, seeds, legumes and dark green, leafy vegetables, increase the amount of vitamin-C rich foods you eat each day and try to consume these foods at the same time you eat non-heme-rich foods. Good sources of vitamin C include tomatoes, broccoli, oranges, brussel sprouts, kiwi fruit, strawberries, guavas and pineapples. The RDA for iron is approximately 12 to 15 mg daily.
Calcium: The richest sources of calcium in the diet are from dairy foods. Men and women vegetarians alike should be concerned about preventing a calcium deficiency because calcium is essential for the proper development and formation of bones, helps to prevent osteoporosis and aids in prevention of high blood pressure. Compensate for a lack of calcium from dairy foods by using fortified soy milk (or rice milk) or soy yogurt; choosing tofu processed with calcium sulfate; selecting calcium-fortified orange juice or breakfast bars; and increasing spinach, kale, broccoli, collard greens, blackstrap molasses, almonds or tahini. It is recommended that people under age 50 consume 1,000 mg of calcium daily; the requirement for people over age 50 years is 1,200 mg.
Vitamin B12: Vitamin B12 promotes the development of healthy red blood cells and nerve tissue. Inadequate amounts of B12 result in anemia or nerve damage. This poses a great risk for vegans who do not consume any animal products. However, the requirement for this nutrient is quite small and it is stored and recycled well in the body. To prevent a B12 deficiency, include fortified soy milk, tempeh or tofu in your diet daily or choose B12 fortified meat analogues. Nutritional yeasts fortified with B12 or a B12 supplement (6 micrograms daily) are other options.
Vitamin D: Vitamin D is abundant in milk and milk products. This vitamin is essential for proper bone formation and development and is largely absent in the vegan diet. Just 10 to 15 minutes of sunlight exposure on a daily basis is enough for your body to form active vitamin D. However, this can pose a problem in our ever-changing climate in Cleveland. To ensure adequate vitamin D intake, choose D-fortified soymilk or fortified vegetable margarine. Taking a vitamin D supplement (400 IU or 10 micrograms daily) during the winter months may also be necessary.
Zinc: While zinc is found in animal products such as meats, liver, seafood and eggs, it is also present in a variety of plant foods such as grains, legumes and nuts. The only problem is, zinc from plant sources it is not absorbed as well by the body. Adequate zinc intake is essential for optimal immune function and resistance to infection. A zinc deficiency can also result in hair loss, delayed wound healing and poor sense of taste. In order to avoid a zinc deficiency, choose an abundance of non-animal zinc sources such as whole grains, legumes, and nuts. The RDA for zinc is approximately 15 mg daily.

If You Are Considering a Vegetarian Diet
If you are considering changing your current eating habits to a vegetarian meal plan, it is a good idea to make an appointment with a registered dietitian. She or he can review your eating habits to ensure you'll get adequate amounts of essential vitamins and minerals from the foods you eat.

Key to Success with Vegetarian Diet
Placing an emphasis on consuming a variety of plant-based foods is the key to a successful vegetarian lifestyle. Choosing a multiple vitamin providing no more than 100% of the RDA for most vitamins and minerals is a good way to ensure adequate nutritional intake. Enjoy the health benefits and variety of tastes and textures a vegetarian diet has to offer!

Vegetarian Basics