Americans are becoming more health conscious with 2.5 percent of adults in the United States and 4 percent of Canadians following vegetarian food plans. Vegetarian diets can offer significant health benefits but may have the potential for nutritional deficiencies if not properly planned.
Types of Vegetarian Diets
Strict vegans avoid all sources of meat, poultry, fish, dairy and eggs. The mainstay of the diet is derived from plant foods consisting of fruits, vegetables, grains, soy, nuts and seeds. Ovo- vegetarians will incorporate eggs, lacto-vegetarians consume dairy products and lacto-ovo vegetarians include both eggs and dairy.
Health Benefits
Scientific evidence supports the health benefits and reduction in the incidence of chronic diseases when following a vegetarian diet. Plant foods are abundant in fiber, potassium, antioxidants, omega-3 fatty acids, vitamin A, C, E, K and some B-complex. Diets rich in plant foods have been found to decrease the risk of high blood pressure, obesity, diabetes, gastrointestinal diseases and certain types of cancers.
Potential Nutritional Deficiencies
Strict vegans may be at risk for deficiencies of protein, iron, zinc, calcium, phosphorus, vitamin D, B-12 and other B-complex vitamins. Ovo-vegetarians can enhance the nutrient quality of their diets as eggs are plentiful in protein, iron, vitamin B-12 and other B-complex vitamins. Dairy products such as milk, cheese and yogurt are rich in calcium, phosphorus, vitamin D and B-complex vitamins. The degree of restriction of certain food groups determines the risk of specific nutritional deficiencies.
Proper Meal Planning
Vegetarians can meet their daily nutritional needs and derive numerous health benefits with a healthy balance of plant foods. Proper meal planning for a strict vegan may include food combinations such as rice and beans, vegetarian chili, peanut butter or hummus on whole-grain bread, veggie burgers and tofu with rice and vegetables. Ovo, lacto and lacto-ovo vegetarians can readily meet nutrient needs with a combination of dairy and eggs and a variety of plant foods.
Types of Vegetarian Diets
Strict vegans avoid all sources of meat, poultry, fish, dairy and eggs. The mainstay of the diet is derived from plant foods consisting of fruits, vegetables, grains, soy, nuts and seeds. Ovo- vegetarians will incorporate eggs, lacto-vegetarians consume dairy products and lacto-ovo vegetarians include both eggs and dairy.
Health Benefits
Scientific evidence supports the health benefits and reduction in the incidence of chronic diseases when following a vegetarian diet. Plant foods are abundant in fiber, potassium, antioxidants, omega-3 fatty acids, vitamin A, C, E, K and some B-complex. Diets rich in plant foods have been found to decrease the risk of high blood pressure, obesity, diabetes, gastrointestinal diseases and certain types of cancers.
Potential Nutritional Deficiencies
Strict vegans may be at risk for deficiencies of protein, iron, zinc, calcium, phosphorus, vitamin D, B-12 and other B-complex vitamins. Ovo-vegetarians can enhance the nutrient quality of their diets as eggs are plentiful in protein, iron, vitamin B-12 and other B-complex vitamins. Dairy products such as milk, cheese and yogurt are rich in calcium, phosphorus, vitamin D and B-complex vitamins. The degree of restriction of certain food groups determines the risk of specific nutritional deficiencies.
Proper Meal Planning
Vegetarians can meet their daily nutritional needs and derive numerous health benefits with a healthy balance of plant foods. Proper meal planning for a strict vegan may include food combinations such as rice and beans, vegetarian chili, peanut butter or hummus on whole-grain bread, veggie burgers and tofu with rice and vegetables. Ovo, lacto and lacto-ovo vegetarians can readily meet nutrient needs with a combination of dairy and eggs and a variety of plant foods.