Vegetarian Diet can be really healthy, it is based around plant foods. Plant based meals consisting of a variety of whole grains, legumes, nuts, vegetables, fruits and for some eggs and dairy products.
CHARACTERISTICS OF VEGETARIAN DIET:
- The Vegan or Total Vegetarian diet is designed for individuals who wish to exclude all animals products.
- The Lacto-Vegetarian is designed for those who wish to consume plant foods, cheese, milk and other dairy products.
- The Lacto-Ovo Vegetarian includes the addition of eggs.
- The Semi-Vegetarian Diet is designed for individuals who wish to exclude red meats but include chicken and fish with plant foods, dairy products and eggs.
Vegetarian Diet requires additional supplementation and modification to meet nutritional needs especially during illness, pregnancy, lactation, infancy and childhood.
FOODS ALLOWED:
The following guidelines are for Lacto-Ovo-Vegetarian Diet. Items marked with an asterisk would be omitted from a Vegan meal plan.
FOOD GROUPS | ALLOWED | AVOIDED |
Milk up to 3 servings | Fat-Free (skim)*, low-fat (1%)*, reduced-fat (2%)*, milk, low-fat flavored or plain yogurt*, low-fat cheese* | Whole milk*, chocolate milk* |
Meat and bean 2-3 servings | Eggs*, meat analogues, tofu or tempeh, legumes, soy milk, limited amounts of nuts, and nut butters including peanut butter | High-fat cheeses*, refried beans |
Fruits 1 1/2 cup or more | Any fresh, canned, dried, frozen products | Avocado |
Vegetables 2 cups or more | Any fresh, canned, frozen and dried products | Deep-fried, or battered and fried vegetables |
Oils/fat Use sparingly | Margarine, salad dressings, and vegetables oils | Butter*, sour cream*, cream cheese, non-dairy creamers containing coconut oil |
Sweets/desserts Use sparingly | Low-fat, moderately sweetened desserts such as pudding/custard made with fat-free milk*, angel food cake*, vanilla wafers, flavored yogurt*, frozen yogurt*, light ice cream* | High-sugar, high-fat desserts such as pies and pastries, frosted cake, candy, whole milk puddings*, custards*, ice cream* |
Fluids 6-8 cups | Water, bottled and sparkling waters, coffee, herbal tea | Tea (with meals), carbonated beverages and sweetened, flavored sparkling waters, fruit beverages, drinks and “ades”, beverages containing alcohol |
Others | Vegetable broths, herbs and spices, blackstrap molasses, brewer’s yeast, low-sodium seasonings, wheat germ | Honey, jelly, and jam, high sodium seasonings |