If you are considering a vegetarian diet, you should know that there are several different vegetarian diet plans available. You want to be able to get all of your nutrients, vitamins, and minerals to meet your daily nutritional needs. There are several different kinds of diets for vegetarians including lacto-ovo, lacto, vegans, and ovo vegetarians.
All vegetarians enjoy a diet rich in fruits and vegetables, but there are subtle differences in what foods are restricted. Rapid tone diet vegetarians consume dairy products and eggs, but they do not eat any animal products including meat, fish, or poultry. Lacto vegetarians eat dairy products, and no eggs or animal products. Ovo vegetarians eat eggs, and no dairy products. Vegans are stricter vegetarians in that they do not consume any kind of animal products including honey and gelatin, eggs or dairy products. There are also more flexible semi-vegetarians that do occasionally eat fish, poultry, dairy, eggs and meat in either small quantities.
You have to prepare for a healthy vegetarian diet plan keeping your nutritional needs in mind. There is a vegetarian food pyramid that emphasizes the following each day: six servings of grains, five servings of beans, nuts, or other foods rich in protein, four servings of vegetables, two servings of fruit, and two servings of fat. The best way to enjoy the benefits of this kind of diet is to eat a variety of fresh foods ensuring that you get all of the nutrients your body requires. With any of the vegetarian diet plans, it is not wise to seek out a restrictive diet plan. Look for foods that supplement any nutrients that might be missing from a diet. The vegan diet plan may miss out on vitamin B-12, calcium, iodine, and iron among other nutrients. You can purchase supplements in the bottle, or make sure that you include vegan foods with these vitamins and minerals.
Vitamin B-12 is good for producing red blood cells and preventing anemia in the body. Because B-12 is most often found in animal products, it can be a challenge for a vegan to find foods that include the vitamin. Try vitamin supplements, and look for soy products and cereals that are rich in vitamin B-12.
Calcium helps the body to build a strong bone structure and protects your teeth. Dairy products are excellent sources of calcium, and if you are a vegetarian who doesn’t consume dairy, you will need to find suitable substitutions. Consider a variety of dark green vegetables like kale, broccoli, or greens. You may also discover some calcium rich fruit juices, cereals, and soy products.
Iodine helps to regulate the thyroid gland, your brain, heart, and kidneys to function properly. For good vegetarian sources of iodine, look for foods like soybeans, broccoli, cauliflower, kale and sweet potatoes. Also try iodized salt in your meals.
Iron is an important part of proper red rapid tone cell function. Look for dried beans, peas, cereals, whole grains, and dried fruits for good sources of iron.
Before considering a vegetarian diet plan, do the research to ensure that you are able to identify the kinds of nutrients you will need. The internet, library, and bookstores all have excellent resources on the kinds of diet that might be best for you.
Kelly Simpson has been a vegetarian and weight loss “freak” for a long time. She hopes to provide good, reliable information on vegetarian diets and weight loss. Check out her blog and learn more. Click below.