The Different Types of Vegetarian Diets

 Whether you are thinking about making the switch to a vegetarian diet or already eat vegetarian meals, understanding the different types can help you create a healthy plan that meets your nutritional needs.

Dietary habits vary among vegetarians, from vegans who don’t eat any animal products at all to lacto-ovo-vegetarians who avoid meat and dairy but consume eggs and dairy. There are also pescatarian and flexitarian diets, which allow some meat or fish to be consumed.

Lacto-ovo-vegetarian

Vegetarian diets are a popular way to improve your health and lower your risk for disease. They include a variety of different eating patterns, including lacto-ovo-vegetarian (which excludes meat but allows milk and eggs), vegan, pescatarian and flexitarian.

A vegetarian diet includes foods that are produced without the use of animal products, such as vegetables, fruits, whole grains, legumes, nuts and seeds. It can be a healthy diet for children and adults of all ages. Vegetarian foods are high in fiber, vitamins and minerals, which can help prevent cancer, heart disease and diabetes.

Many people choose to be vegetarian for ethical reasons, such as animal rights or protecting the environment. Others do so for health or religious reasons.

Although vegetarians may feel deprived, they can still get all of the nutrients they need to be healthy by following a well-planned diet. They should eat a wide range of different types of foods and avoid processed foods, which can be low in nutrients and contain lots of fat, calories, and salt.

They should also talk to a doctor or registered dietitian about their nutritional needs, so they can develop an eating plan that will meet their individual needs.

A lacto-ovo-vegetarian diet is the most common form of vegetarianism and is a great choice for those who don't want to go all the way with a vegan or a completely meat-free diet. This diet can be very easy to follow, but it's important to make sure you're getting enough protein and calcium.

If you're new to a vegetarian diet, it's best to consult a dietitian for guidance on what foods to eat and how to prepare them. Luckily, there are plenty of tasty recipes available online to try out.

Some foods to look out for while on a lacto-ovo-vegetarian meal plan are beans, soy and lentils. These foods provide the most nutrients and are easy to digest. They can be used in place of meat in many dishes, such as soups, casseroles, and salads.

You can also choose to eat seitan, which is made from wheat gluten. It has a mild flavor and texture that is similar to meat. It can be grilled, steamed, fried or sauteed, and is often found in Mexican cuisine.

Tofu is another source of protein on a lacto-ovo-vegetarian menu. It comes in soft and firm varieties, and it can be pressed into blocks to be used as sauce or mashed up for added texture.

There are also several types of vegetarian-friendly desserts that can help you satisfy your sweet tooth. You can find vegan, sugar-free and low-fat desserts at most grocery stores.

It's also a good idea to look out for ingredients that may be artificially processed, such as gelatin. Some foods, such as ice cream, may contain this ingredient, so be sure to read the labels.

Although a lacto-ovo-vegetarian eating plan can be an effective way to reduce your risk of obesity and other chronic diseases, there isn't sufficient evidence to support it as a specific choice for reducing cancer risk. However, long-term observational studies show that diets that are low in meat and fish are associated with lower overall cancer risk.