Simple Vegetarian Diet Plans

A vegetarian diet relies on a lot of plant-based foods.

A vegetarian diet can be an effective way to stay healthy and prevent heart problems. There are three main types of vegetarian diets: vegan, lacto-vegetarian and lacto-ovo vegetarian. All these plans can be healthy options as long as the diet is balanced and meets nutritional needs.

Vegan Diet

A vegan diet is the most restrictive of the main vegetarian diets. A person following a vegan diet will not consume any animal products, including meat, eggs, poultry, fish and dairy. For optimum health, a typical diet should consist of protein, whole grains, fruits, nuts, leafy vegetables and foods generally vitamin-rich. Vegans in particular should make a point to get sufficient quantities of vitamins A, D and B-12.

Lacto-Vegetarian Diet

A lacto-vegetarian diet does not allow for the consumption of meat, eggs, poultry and fish. Lacto-vegetarians consume dairy products such as yogurt, butter, milk and cheese--although depending on how strict a person is, some cheeses will not be allowed because they are produced with rennet, an animal enzyme. A typical diet should consist of fruits, vegetables, nuts, whole grains, and protein. To avoid high cholesterol, limit your dairy to two servings per day.

Lacto-Ovo Vegetarian Diets

A lacto-ovo vegetarian diet excludes fish, poultry and meat, but allows dairy products as well as eggs. Lacto-ovo vegetarian diets are the least restrictive of all the main vegetarian diets. A typical diet should consist of fruits, vegetables, nuts, whole grains, and protein. To avoid high cholesterol, limit your dairy and eggs to two servings per day.

References

• Mayo Clinic: Vegetarian Diet: How To Get The Best Nutrition