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Vegetarian DietUnit 6

+Flexitarian/Semi-VegetarianIndividuals eat a mostly vegetarian diet. The individual may have decided to give up red meat for health reasons. Or may only eat free-range or organic animal products. This is not a true vegetarian, but it is important to note this habit of eating that is being adopted by many.

+PescetarianIndividuals who abstain from eating all meat except fish. For example, pescetarians will eat shrimp or shellfish but will not eat ham or turkey. Although, this is not considered to be a vegetarian, it is important to consider this diet when learning about a vegetarian lifestyle.

+Lacto-Ovo Vegetarian A lacto-ovo vegetarian abstains from eating meat, poultry, or fish.Although, the lacto-ovo vegetarian does include diary products and eggs into their diet.In addition, lacto-ovo vegetarians include plant-based foods into their diet.

+Lacto VegetarianExcludes all animal products from their diet including eggs. Includes all diary products. Such as milk, cheese, and sour cream. Also eats plant-based foods.

+Ovo VegetarianExcludes all animal and diary products except eggs from their diet.In addition, includes all plant-based food.

+VegetarianIndividuals who do not eat any form of animal.Includes fish, eggs, and diary products from their diet.Primarily eats a plant-based diet.

+Supplementing Nutrients Nutrients to focus on for vegetarians:Protein IronCalciumZincVitamin B12

+Supplementing NutrientsProtein has many functions in the body and is essential for growth and maintenance. Protein can be supplemented by including beans, nuts, nut butters, peas, or soy products in your diet. Milk products and eggs are also good protein sources for lacto-ovo vegetarians. Iron functions primarily to as a carrier of oxygen in the blood. Vegetarians can get iron from iron-fortified breakfast cereals, spinach, kidney beans, black-eyed peas, lentils, turnip greens, molasses, whole wheat breads, peas and some dried fruit (dried apricots, prunes, and raisins).

+Supplementing NutrientsCalcium is used for building bones and teeth and in maintaining bone strength. Vegetarians can get calcium from multiple sources such as calcium-fortified soymilk, calcium-fortified breakfast cereals and orange juice, tofu made with calcium sulfate, and some dark-leafy vegetables (collard greens, turnip greens, bok choy, mustard greens).

+Supplementing NutrientsZinc is necessary for many biochemical reactions and also helps the immune system function property. Sources of zinc for vegetarians include types of beans (white beans, kidney beans and chickpeas), zinc-fortified breakfast cereals, wheat germ, and pumpkin seeds. Milk products are a zinc source for lacto-vegetarians. Vitamin B12 is found in animal products and some fortified foods. Sources of vitamin B12 for vegetarians include fortified foods such as cereals, soymilk, veggie burgers, and nutritional yeast.

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