Vegetarian diets propose an eating style based on foods of vegetable origin. Vegetarians discourage the consumption of animal products. However, there are some more permissive variants of vegetarian diets. The lacto-vegetarian approach includes dairy products. The lacto-ovo-vegetarian variant includes eggs and dairy products.

Vegetarians also come in many guises. There are ovo-vegetarians, who eat eggs, pesco-vegetarians, who consume fish, dairy products and eggs, and semi-vegetarians who eat limited quantities of red meat, and red meat only.

The vegetarian diet might take the form of a "raw diet". All the vegetables are eaten uncooked, thus preserving their natural qualities.

Permitted Foods

All variants restrain meat and animal fat consumption.

Vegans

• Permitted food: Only plant food - fruit, vegetables, legumes, grains, nuts, and seeds.
• Not permitted: All kinds of meat, eggs, cheese, yogurt, ice cream, butter or any other dairy products.

Lacto-vegetarians

Allow the comsumption of dairy products as well as plant food.

Lacto-ovo-vegetarians

Allow the consumption of eggs as well as plant foods and dairy products.

Advantages and Disadvantages

Advantages

The vegetarian diet promotes a healthier way of eating. Eating meat in small quantities is the key to better health.

When following a vegetarian diet, one benefits from the healthy nutrients in plants: fiber reduces the risk of colon cancer, heart disease and diabetes. It is found in whole grains, beans, legumes, fruit, vegetables, and nuts. Phytonutrients, found in all plants, may help to prevent cancer and heart disease. Antioxidants, such as vitamins C, E and carotenoids, protect cells from the damaging effects of free radicals which are found in fruit and vegetables.

Disadvantages

The body may be deprived of some vitamins and minerals such as vitamin B12, iron and vitamin D. Vegans are particularly prone to calcium loss. For vitamin A, a high amount of orange, yellow and green vegetables should be eaten. Seeds and nuts must be consumed regularly to ensure the necessary zinc intake. Vegetarians should supplement the resources for these vitamins and minerals in order to cover the necessary amounts.

Conclusion

Even if you do not seek to become a vegetarian, meatless meals based on plant foods are a healthy alternative to our eating styles. At least occasionally, they should constitute a choice in our diets.