Guidelines for Becoming a Vegetarian
There are many types of vegetarian diet eating patterns in today’s world. The name of the type of vegetarian diet is based on the types of food they include. Who knew there were so many different types of vegetarian diets?
Below is a list describing each type of vegetarian diet.
Vegan: Very strict and doesn’t include any ingredients from animals at all.
Vegetarian: Doesn’t include meat, poultry, or fish, but might contain dairy, eggs, or honey. But some “Lacto-ovo” vegetarians eat egg and dairy products, and “pesco” vegetarians eat seafood.
Plant-based Vegetarian: Used to refer to vegans or vegetarians, and the ingredients and foods themselves, such as fruits, vegetables, whole grains, beans, legumes, soy foods, nuts and seeds, plant oils, and herbs and spices.
New Liberal Spin on Vegetarian Diets
Plant-forward Vegetarian: Some plant forward vegetarians include certain animal foods (such as meat, poultry, fish, dairy, or eggs), while others avoid them altogether like a part-time vegetarian.
Flexitarian: Is like a part-time vegetarian who includes some animal foods on occasion, but is more focused on plant-sourced foods.
Health Benefits of Vegetarian Diets
Vegetarian eating patterns are often high in nutrients such as vitamins, minerals, dietary fiber, healthy fats, protein and phytonutrients. The vegetarian pattern of eating helps to decrease the risk of chronic diseases such as heart disease, stroke, diabetes, and cancer. Vegetarian diets can also be effective in increasing athletic performance. Vegetarian diets can be rich in protein, carbohydrates and phytochemicals which help to fuel workouts and support recovery if the right combinations of food sources are chosen.
Heads Up: Not all Vegetarian Diets are Healthy
You can get adequate amount of protein from plant foods – whole grains, legumes, vegetables, seeds and nuts but if you substitute junk vegan food for healthy choices you may not be making any headway in your health quest.
Strive to Get the Key Nutrients Each Day
- Protein: which helps to build and repair tissues as well as help to support an effective immune function. Food sources include: beans, peas, soy products, lentils nuts.
- Omega-3 Fatty Acids: which helps to decrease inflammation and keeps your bool vessels healthy. Food sources include: walnuts, flaxseeds, chia seeds, hemp seeds, edamame, seaweed, and algae.
- Iron*: which supports red blood cell function and oxygen delivery to cells. Food sources include: beans, peas, lentils, leafy greens, nuts, seeds, whole grains, prunes, raisins, dates, fortified breads and cereals.
- Zinc: which supports immune function. Food sources include: beans, peas, lentils, soy products, nus, seeds, whole grains.
- Calcium: important for bone and muscle health. Food sources includes: fortified plant milk (almond, soy, oat), tofu, leafy greens (collards, turnip, kale), Bok choy, almonds.
- Vitamin D: helps to support bone health, muscle function and immune health. Food sources includes: fortified plant milk, fortified cereals, mushrooms exposed to UV light.
- Riboflavin: plays a role in energy metabolism. Food sources include: nutritional yeast, quinoa, fortified cereals, avocados, mushrooms.
- Vitamin B12: important for healthy red blood cells. Food sources include: nutritional yeast, fortified plant milk.
- Iodine: needed for proper thyroid function. Food sources include: iodized salt, seaweed.
How Much Protein Should I Eat Each Day?
The amount of protein needed each day is based on an estimated amount of grams per pound (lb) of body weight. A sedentary adult needs 0.4 grams per pound of body weight. An active adult needs 0.6 grams/lb. A growing athlete, teen age – 24 years needs 0.9 grams/lb. An adult building muscle mass through strength/weight training needs 0.9 grams/lb. An endurance athlete needs 0.7 grams/lb. Protein rich foods include: meat, seafood, eggs, milk, yogurt, cheese, beans, and peanut butter. Look at food labels of the foods you eat each day to determine if you are getting enough protein. See the list below of Protein Content of Common Foods.
Protein Content of Common Foods
Meat, Poultry and Fish Portion Size Grams of Protein
Beef/Turkey Jerky 1 oz dried 10-15
Beef, Chicken, Turkey, Pork, Lamb 1 oz 7
Fish, Tuna Fish 1 oz 7
Imitation Crab Meat 1 oz 3
Seafood (Crabmeat, Shrimp, Lobster) 1 oz 6
Egg 1 6
Soy and Vegetable Protein Portion Size Grams of Protein
Soy Milk 8 oz 7
Edamame, fresh or frozen ½ cup 8
Edamame, dry roasted 1 oz 13
Tofu 1 oz 3
Legumes and Nuts Portion Size Grams of Protein
Lentils ½ cup 9
Lima Beans ½ cup 7
Kidney, Black, Navy, Cannellini Beans ½ cup 8
Refried Beans ½ cup 6
Hummus 1/3 cup 7
Chili Beans, drained ½ cup 10
Peanut Butter 2 tbsp 7
Nuts 1 oz (1/4 cup) 4-6
Sunflower Seeds 1 oz 5
Almond Milk 8 oz 1
Chia Seeds 1 oz 5
Flax Seeds 1 tbsp 2
Pumpkin Seeds ½ cup 6
Milk and Dairy Portion Size Grams of Protein
Milk, skim or 1% 8 oz 8
High Protein ultra-filtered, fat free or 1% 8 oz 13
Yogurt, fat free, light 6 oz 5
Greek, yogurt, plain, nonfat, light 5 oz 12-18
Cheese, hard (low fat) 1 oz 7
American cheese (low fat) 1 slice (0.7 oz) 5
Cottage cheese, Ricotta (part-skim) ½ cup 14
Pudding made with milk ½ cup 4
Grains Portion Size Grams of Protein
Bread, any type 1 oz slice 3
Cereal ½ cup hot 3
¾ cup cold
High protein cereals ¾ – 1 1/3 cup 7-15
Rice, Pasta 1/3 cup 3
Quinoa 1/3 cup 6
Vegetables Portion Size Grams of Protein
Fresh, frozen, canned ½ cup, 1 cup 2
Raw leafy greens
Fruit Portion Size Grams of Protein
Fresh or canned fruit in 100% juice 1 small, ½ cup 0
Note: The amount of protein in each food listed is an average. Protein content of foods may vary slightly depending on manufacturer. You can also get portion size and the grams of protein off the food label.
In general, 2 tablespoons (Tbsp) or a portion of poultry, beef, pork, or fish the size of 1/3 of a deck of cards would equal to 1 ounce (oz) and provide about 7 grams of protein. A whole deck of cards would equal 3 ounces and provide about 21 grams of protein.
Nutritional Supplements are Recommended
Nutrients that may be lacking in a vegan diet are vitamin B12, iron, zinc, calcium, essential fatty acids and vitamin D.
Typical nutritional supplement recommendations for vegans include: 50 – 100 micrograms of B12, an omega-3 fish oil supplement, 500 – 700 milligrams of calcium, and 1000 milligrams of vitamin D3. Do not take an iron supplement unless recommended by your physician.
For more information about vegetarian diets you can visit the Vegetarian Resource Group or https://www.vrg.org/ or the USDA’s vegetarian resource https://www.nutrition.gov/topics/basic-nutrition/eating-vegetarian.
Barbara Day, M.S., R.D. is a registered dietitian with a Master’s Degree in clinical nutrition. She is the Chief Blog Organizer for www.DayByDayLiving.net Barbara does fundraising and social media for Veterans Lodge (www.VeteransLodge.org) The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers. Barbara is a former runner who walks, a spinner, hiker, a mother and grandmother to 13 grandchildren.
