- Vegans, or total vegetarians, eat only plant foods. They do not eat red meat, poultry, fish, milk products, eggs, or other foods that come from animals, such as honey and gelatin.
- Lacto-vegetarians include milk products—such as milk, cheese, and yogurt—in their diet.
- Lacto-ovo vegetarians include milk products and eggs in their diets.
Semi-vegetarians may include poultry and fish in their diets, but they do not eat red meat.
Vegetarians also need to make sure they are getting the following nutrients:
Vitamin B12.
Vitamin B12 is found only in foods from animal sources, such as milk, eggs, and meat. Vegans either need to eat foods fortified with vitamin B12 (such as fortified soy milk) or take a supplement that contains vitamin B12.
Iron
Vegetarian iron sources include cooked dry beans, leafy green vegetables, and iron-fortified grain products. Iron from plant foods is not absorbed as well as iron from meats, so it is important for vegetarians to regularly eat iron-rich foods. Eating foods that contain vitamin C will improve the absorption of iron from a meal.
Calcium
Vegetarians who do not use milk or milk products need to get calcium from other sources. Soy milk and orange juice fortified with calcium are good sources. Other nonmilk sources of calcium include seeds, nuts, and certain green vegetables.
Zinc
Zinc from plant foods is poorly absorbed, so it is important for vegetarians to get enough zinc. Good sources of zinc include leavened whole grains (such as whole wheat bread), legumes (beans and lentils), soy foods, and vegetables.
Vitamin D
Vegetarians who do not use milk or milk products may not get enough vitamin D. However, soy milk is often fortified with vitamin D, as are some cereals. Your body can also make vitamin D when exposed to sunlight on a regular basis. Supplements may be needed if you don''t consume a source of vitamin D and don''t get adequate sunlight.
No comments:
Post a Comment