Vegetarian Diet

Definition  

A vegetarian diet excludes meat, poultry, and seafood but typically includes plant-based foods, dairy, and/or eggs. Variations include: 

• Lacto-vegetarian: Includes dairy, excludes eggs 

• Ovo-vegetarian: Includes eggs, excludes dairy 

• Lacto-ovo vegetarian: Includes both eggs and dairy 

• Vegan: Excludes all animal-derived foods 

Common Food Sources 

• Proteins: Legumes (beans, lentils), tofu, tempeh, nuts, seeds, eggs, dairy 

• Grains: Brown rice, quinoa, oats, whole wheat 

• Fruits & Vegetables: Berries, leafy greens, cruciferous vegetables 

• Fats: Avocados, olive oil, flaxseeds, walnuts 

• Fortified Foods: Plant-based milks with added B12, calcium, vitamin D 

Health Benefits 

• Lower risk of heart disease, high blood pressure, and stroke 

• Reduced risk of type 2 diabetes and certain cancers 

• Lower LDL cholesterol and improved weight management 

• Higher intake of fiber, antioxidants, and phytonutrients 

• Potential improvement in kidney function and gut microbiome diversity 

Recommended Nutrients & Considerations  

While the diet can be nutritionally complete, attention should be given to: 

• Protein: Aim for variety (legumes, nuts, dairy, eggs, soy) 

• Vitamin B12: Essential for vegetarians; use fortified foods or supplements (2.4 mcg/day recommended for adults) 

• Iron: Plant-based iron is less bioavailable; pair with vitamin C-rich foods to enhance absorption 

• Omega-3s: Use flaxseed, chia, walnuts, or algal oil for ALA and DHA 

• Calcium & Vitamin D: Ensure adequate intake through dairy, fortified foods, or supplements 

Deficiency Risks  

Vegetarians may be at risk of: 

• Vitamin B12 deficiency (can cause anemia and neurological issues) 

• Iron-deficiency anemia 

• Lower levels of vitamin D, calcium, zinc, and omega-3 fatty acids  Proper planning and supplementation (if needed) can prevent these issues.