Types of Vegetarians Diets
There are clearly defined types of vegetarian diets, each
identified by specific names, although many variations can exist with
individuals following them. Here is a rundown of the most common
types of vegetarian diets.
- Lacto-ovo-vegetarian: These individuals choose a diet that
includes eggs and dairy products but that does not allow meat,
poultry, or fish. This is the most common form of vegetarianism and
is the one illustrated in the preceding Vegetarian Food Guide
Pyramid.
- Lacto-vegetarian: These individuals avoid meat, poultry,
fish, and eggs, but do include dairy products into their diets.
- Vegans, or strict vegetarians: The vegan approach to
vegetarianism is the strictest form of vegetarianism in that
individuals eat no animal products whatsoever: no meat, poultry,
fish, eggs, or dairy products. Some also choose to avoid butter,
margarine (made with whey products), and honey (as it is made by
bees).
- Semi-vegetarians or partial vegetarians: Although not a
specific type of vegetarianism, many people choose this approach to
eating, as they choose to vary nonmeat meals with an occasional
meal that includes meat, poultry, or fish.
Incorporating Vegetarianism into Daily Meals
Whether you choose any of these options or not, there are many
ways to incorporate vegetarian meals into your daily lifestyle. These
meals can be lower in fat, higher in fiber, and very filling and
satisfying. Because of the benefits in choosing lower-fat and
higher-fiber foods, vegetarians can easily plan
weight-reduction diets that are healthy, satisfying, and
nutritious.
Let's focus in on each group of the food pyramid to identify some
good choices to incorporate into your diet plans.
-
Grain group:
Whole-grain breads and cereals; enriched and fortified products; pasta; brown rice, white rice; barley,
rice pilaf, pasta dishes, tabouli, couscous; tortillas,
pitas, bagels, English muffins, challah, focaccia; yeast
bread, raisin bread, cornbread; popcorn, pretzels; wheat
germ, wheat bran.
-
Fruit group:
Melons, watermelons, honeydew,
cantaloupe; berries, strawberries, blueberries, blackberries,
raspberries; citrus fruits, oranges, grapefruits; kiwi; dried
fruits, raisins, apricots, prunes, plums; fruits as toppings
for cakes, ice creams, and in smoothies.
-
Vegetable group:
Green
leafy vegetables, kale, collards, mustard, turnip greens,
spinach, bok choy; broccoli; carrots, celery, onions;
tomatoes-, peppers (green, red, yellow); zucchini; fresh,
canned, frozen vegetables.
-
Protein group:
Soy products, tofu, tempeh,
textured soy protein; vegetarian meal alternatives, veggie
burgers; peanut butters, nut spreads; eggs, egg whites, egg
substitutes; legumes, dried beans, peas, garbanzo, pinto,
black, white, split, vegetarian refried beans, bean soups;
nuts, almonds, walnuts, peanuts, pecans, cashews; seeds,
sunflower, pumpkin, sesame.
-
Dairy group:
Soy-based milk, yogurt, cheese; rice milk.
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