This type of vegetarian incorporates dairy and eggs in addition to fruit, vegetables, and grains. Includes dairy, and eggs. Choose low-fat dairy products, foods high in iron and zinc, and emphasize plant sources of protein (soy foods, legumes, nuts, seeds, and whole grains).
This vegetarian eats dairy products in addition to fruits and vegetables, and grains.
This vegetarian avoids all meat, dairy, and fish in addition to all grains and other products that are made with animal products as ingredients. For example, a vegan does not eat bread that is made with milk or butter. Incorporate food sources rich in iron, zinc, calcium (fortified soy or rice milk, tofu, dark green leafy vegetables, beans and almonds), vitamin D (fortified soymilk, rice milk, and breakfast cereals) and protein; Vitamin B-12 supplement or fortified foods are required since B-12 is found only in animal products.
Appropriate for people who do not want to eat meat, but still enjoy seafood.
Characteristic: Includes fish, dairy, and eggs. Include foods high in iron (tofu, beans, lentils, and fortified grains) and zinc (wheat germ, fortified grains, beans, and soy foods).
Necessary for the formation of hemoglobin, which carries oxygen to the body's cells. While red meat is known as a good source or iron, there are also many plant sources of iron. The type of iron found in plant based products is called non-heme iron and is more difficult to absorb. To help it absorb, eat foods with vitamin C, along with foods that contain iron to increase the iron absorption. Iron can be found in dark green leafy vegetables, dried beans, black strap molasses, dried fruit, and whole or enriched grain products. The iron content of foods can also be increased by cooking in a cast iron skillet.
Necessary to ensure the health of bones and teeth. Deficiencies in calcium can lead to poor dental health and osteoporosis. Vegetarians who do not eat dairy products must find another way to incorporate calcium in their diet. Calcium can be found in tofu prepared with calcium, fortified soy milk, broccoli, greens, fortified orange juice, and fortified cereals.
Found primarily in animal sources. For vegans it is important to plan a source of vitamin B-12 into their daily diet. Although the need for vitamin B-12 is small, a deficiency can cause anemia and permanent nerve damage. Many soy products and cereals are fortified with vitamin B-12.
Assists in growth, tissue repair, and energy production. Zinc is found in milk, cheese, yogurt and eggs. Vegan sources of zinc are in bran, legumes, tofu, seeds, nuts, and wheat germ. It is important to ensure that supplements containing zinc do not contain more than the RDA because of the risk of toxicity.
Promotes the absorption of calcium and it's deposition in bones and teeth. Milk is fortified with vitamin D. Vegan sources of vitamin D are fortified soy milk and fortified cereals
