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There are many reasons why people chose to become vegetarian and there are different types of vegetarianism. When done right, following a vegetarian diet can be part of a healthy lifestyle.

The different types:

Semi-Vegetarian: Will eat everything except red meat
LactoOvoPesco-Vegetarian: Will eat dairy, fish, and eggs, but no other animal sources.
LactoOvo-Vegetarian: Will eat dairy and eggs, but no fish or meat.
Lacto-Vegetarian: Will eat dairy but no eggs, fish or meat.
Vegan: Will eat only foods from plant sources.

How to be a healthy vegetarian:

  • Don't forget the basics. Vegetarians need variety and moderation like everyone else.
    Incorporate variety
    Eat moderate portions throughout your day
    Make sure to stay adequately hydrated, especially when eating high fiber foods.
  • Make an effort to incorporate a protein source at most meals and snacks.
    Examples: nuts/ nut butters, yogurt, tofu, beans, cheese, seeds, milk, eggs, soy products
  • Prevent iron deficiency by eating fortified grains, spinach, egg yolks, almonds, and soybeans.
  • Most vegans will need B-12 shots to prevent developing a Vitamin B-12 deficiency.
  • Include calcium-rich foods for bone health. Dairy, calcium-fortified juice, leafy greens, and fortified soy products provide calcium. (Strict vegans may need to take a calcium supplement.)
downloadHealthy Vegetarian Handout (PDF)

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