What does a vegetarian diet consist of?

Today I was wondering what it would be like to be a vegetarian so I started searching for different vegetarian diets. I found out these diets are based out of grains, protein, vegies and fruits. to lrn about basics concepts abt


 
 
 
 
 
 
out a vegetarian diet, I found an interesting article in this web site http://healthyeating.sfgate.com/vegetarian-diet-consist-of-2568.html  that I want to share with you.
 
Vegetarian diets fall into three main categories based on the types of food eaten. A vegan does not eat meat, poultry, fish, eggs or dairy products. A lacto-vegetarian diet does not include meat, poultry, fish or eggs. However, lacto-vegetarians will eat dairy products, such as milk, cheese and yogurt. A lacto-ovo vegetarian diet only excludes meat, fish and poultry, while eggs and dairy products are allowed.

 

 

Grains

As a general rule, vegetarians should eat five to seven servings of grains every day, according to Loma Linda University School of Public Health. Because of their significant health benefit, whole grains should make up at least half of the daily serving. The “grains” food group includes bread, pasta, rice, wheat, oats and barley. Vegetarians might also benefit from whole grains that have been fortified with additional nutrients, such as iron, zinc and vitamin B-12, which are commonly found in meat and seafood sources. Iron and vitamin B-12 assist with red blood cell production, which protects against anemia, while zinc protects the body's cells and tissues from destruction and disease.

Proteins

Since vegetarians do not eat any type of meat, they must be sure to get enough protein from other types of foods. MayoClinic.com recommends vegetarians eat at least five daily servings of protein-rich foods, such as beans, legumes, nuts and soy. For lacto-vegetarians and lacto-ovo vegetarians, eggs and Greek yogurt are also an excellent source of protein. Vegetarians are often deficient in iron, which is absorbed more easily from meat sources. Iron can be consumed through dry beans, peas, lentils, fortified oatmeal, soybeans, spinach and tofu. Since vitamin C helps the body absorb iron, combine iron-rich foods with foods high in vitamin C, such as tomatoes, broccoli, strawberries and oranges.

Fruits and Vegetables

Fruits and vegetables tend to be the most common types of foods consumed by all vegetarians. These foods supply a generous amount of vitamins, minerals and fiber with every serving. Vegetarians should aim for at least six to eight servings of vegetables and three to four servings of fruit per day, according to Loma Linda University School of Public Health. For vegetarians who don’t eat dairy products, dark green leafy vegetables and broccoli are excellent sources of calcium.