Vegetarianism becomes more and more well accepted. But some attention must be paid to make sure that you get enough nutrients, especially if you do not include dairy and egg products. Your nutrients intake needs depend on your age, environment, health condition, work you perform.
The reasons for choosing a vegetarian diet can be: religion, ethics, environment, economy, society, politics, taste, or health.
Vegetarian Diets:
It's important to know that there are few types of vegetarianism:
Some of the major vegetarian categories include:
- Ovo vegetarian - eats eggs, no meat
- Lacto-ovo vegetarian - eats dairy and egg products; no meat
- Lacto vegetarian - eats dairy products; no eggs or meat
- Pesco vegetarians - eats fish but no other meat
- Vegan - eats only food from plant sources
- Pollo vegetarians - eats poultry but no other meat
A vegetarian diet can be a very healthy choice if foods are chosen wisely, plus if you a strict vegetarian or vegan(that means no products that come from animal in any shape or form). Sometimes supplementing diet with 1 or 2 supplements is a good choice.
Nutrients:
- Calcium: Very important for adolescent but also for older adults. Cow's milk and dairy products are a good source of calcium yet for vegans and stricter vegeterians tofu, green leafy vegetables such as: kale, collard, mustard greens juices fortified with calcium and vitamin D are essential
- Protein: milk(soy or cow's milk) depending on type of vegetarianism you choose, beans, breads, cereal, nuts, soy, tofu. Adding extra protein in form of protein powders: wheat, soy to foods or drinks
- Iron: dried beans, fruits, fish and shellfish, whole grains
- Vitamin b-12:this vitamin is not found in plants and you will need a supplement
