What are Vegetarian Diet & Paleo Diet? Vegetarian diets seem to come and go in popularity. Some doctors are against them, while others say they are fine. Like any diet where foods are limited or restricted, anyone following a vegetarian diet should ensure they get proper amounts of nutrients, which may include taking a multivitamin. What is a Vegetarian Diet? There are different variations of a vegetarian diet. The vegan or total vegetarian diet includes only foods from plants. Fruits, vegetables, legumes, dried beans and peas, seeds and nuts are allowed. The lacto vegetarian diet also allows dairy products such as cheese and eggs. Semi-vegetarian diets don't include red meat, however chicken and fish are permitted. Related:
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How Healthy are Vegetarian Diets? Most vegetarian diets are void of animal products. They’re also usually lower than non vegetarian diets in total fat, due to the absence of meat. Many studies have shown that vegetarians seem to have a lower risk of obesity. Some doctors say there are also lower risks of coronary disease, and diabetes, they recommend it for patients that express and interest in removing meat from their diet. Vegetarian diets can be nutritionally complete and healthy, however, they should be carefully planned to include essential nutrients. Vegetarian diets can also end up being unhealthy if too many calories are consumed without enough protein. Essential Nutrients • Protein- unlike what most people assume, food from animals does not have to be consumed to get enough protein in the diet. Plant proteins can supply essential and nonessential amino acids, you just need to ensure the diet is widely varied. The caloric intake also needs to be adequate to meet energy needs, which can be a challenge for some. • Whole grains, legumes, vegetables, seed, and nuts are all good choices that provide nutrition for a vegetarian diet. • Soy Protein has been proven to be equal to animal protein, and it can provide a viable source of protein for vegetarians. • Iron is a consideration for anyone on a vegetarian diet. Anyone that does not consume any meat at all, stands a greater risk of having an iron deficiency. Dried beans, spinach, enriched products and fruits can all be options for providing iron.