What type of meals do vegetarians eat

Many animals are raised in poor conditions with little space to move around in. As a result, they often develop health conditions, such as skeletal disorders and bacterial infections in the case of chickens. The animals are then transported long distances to be slaughtered where they may suffer from suffocation and extreme temperatures. If they survive this journey, they are then slaughtered in various ways that cause pain and suffering to the animals, often being stunned before bleeding to death.

For some, going vegetarian is a way to avoid being complicit in this. While it certainly does help, you should be aware that the processes involved in creating animal by-products that vegetarians consume, like eggs and cheese, also involve a great deal of mistreatments and cruelty.

Humans do not need to consume animal products in order to be healthy and get all the recommended vitamins and nutrients. If you want to learn more about vegetarianism due to animal welfare, there is plenty of information on websites such as The Vegetarian Society and The Vegan Society.

Many people find that their change in diet inspires them to cook and experiment with food more than before, but knowing where to start can be a challenge. To find more recipe inspiration, BBC Good Food has a whole page dedicated to different types of vegetarian food, which you can access here.

Skip to content. Kristin Guzder. What Can Vegetarians Eat? You may also come across the following terms: A lacto-ovo vegetarian , or just a vegetarian, is the main type. It excludes fish, meat and poultry but includes dairy and egg products. A lacto vegetarian diet excludes eggs, as well as fish, meat and poultry. An ovo vegetarian excludes dairy, as well as fish, meat and poultry from their diet. Pescatarians eat fish, egg and dairy products, but exclude meat and poultry from their diet.

This includes growth and energy use, as well as brain and bone development during pregnancy and in early childhood. Vitamin B12 is important for red blood cell production — it helps to maintain healthy nerves and a healthy brain. People following a vegan diet are at risk of developing vitamin B12 deficiency because it is only found in animal products.

Vegetarian sources of vitamin B12 include:. This is particularly important for breastfeeding mothers where vitamin B12 deficient breastmilk can interfere with normal brain development of the baby. Vitamin B12 absorption becomes less efficient as we age, so supplements may also be needed by older people following a vegetarian diet.

Check with your doctor before starting on any vitamin and mineral supplements. Vitamin D is important for strong bones, muscles and overall health. The main source of vitamin D for most Australians is sunlight. There are few foods that contain significant amounts of vitamin D. Fortified low-fat and skim milk is another source of vitamin D, but it is present in low amounts. Vegetarian sources of vitamin D include:. As the sun is also a major source of vitamin D, dietary intake is only important when exposure to UV light from the sun is inadequate — such as people who are housebound or whose clothing covers almost all of their skin.

However, special care needs to be taken for vegetarian diets during pregnancy and breastfeeding, and infancy and childhood.

This especially applies to those who follow a vegan diet. Strict vegan diets are not recommended for very young children.

A vegetarian diet can be safely followed during pregnancy provided you eat regularly to ensure you have enough energy. Include a variety of foods from the five food groups each day to meet your nutrient needs. Most women will need supplements of nutrients that are difficult to obtain just from food such as folic acid and iodine.

Vitamin B12 supplements will also be needed for women following vegan diets for optimal brain development in their baby. If you are breastfeeding and on a vegetarian diet, you can obtain all the nutrients and energy you need as long as you include a wide range of foods from the five food groups each day.

Depending on your individual circumstances, supplements may be recommended by your health professional. If you are breastfeeding and on a vegan diet, a vitamin or mineral supplement may be required. This is particularly the case with vitamin B Breastfeeding mothers on vegan diets are recommended to continue to breastfeed — ideally for two years or longer. Check with a dietitian to make sure your diet contains the right amount of energy and nutrients to support your health and wellbeing and the optimal development of your infant, especially if you are exclusively breastfeeding or following a vegan diet.

Up to the age of six months, babies only need breastmilk or infant formula. From around six months, most babies are ready to be introduced to solids — although breastmilk or infant formula are still their main source of nutrition until 12 months. Vegetarian and vegan foods can be safely introduced to babies and young children, provided all their energy and nutrient needs are met.

This requires careful planning. For some babies — especially those being introduced to vegan eating, supplements may be recommended to ensure some essential nutrients typically provided by animal-based foods are supplied in adequate amounts such as iron and vitamin B If you wish to introduce your child to vegetarian or vegan eating, seek advice from a dietitian, doctor or your maternal and child health nurse to ensure they are getting essential nutrients for optimal growth and development.

From around six months, solids from all five food groups should be introduced gradually, with first foods being rich in iron, protein and energy for growth.

Iron is an important nutrient for growth and is vital for babies and young children. Vegetarian diets reduce several heart disease risk factors to help keep your heart healthy and strong. Other research indicates that vegetarianism may be associated with lower blood pressure levels. High blood pressure is another key risk factor for heart disease 18 , Not only do vegetarians tend to have a higher intake of several key nutrients, but vegetarianism has been associated with weight loss, reduced cancer risk, improved blood sugar and better heart health.

Meat, poultry and fish supply a good amount of protein and omega-3 fatty acids , as well as micronutrients like zinc, selenium, iron and vitamin B12 Other animal products like dairy and eggs also contain plenty of calcium, vitamin D and B vitamins 21 , Studies show that vegetarians are at a higher risk of protein, calcium, iron, iodine and vitamin B12 deficiencies 23 , 24 , 25 , A nutritional deficiency in these key micronutrients can lead to symptoms like fatigue, weakness, anemia, bone loss and thyroid issues 27 , 28 , 29 , Multivitamins and supplements are another option to quickly bump up your intake and compensate for potential deficiencies.

Cutting out meat and animal-based products can increase your risk of nutritional deficiencies. A well-balanced diet — possibly alongside supplements — can help prevent deficiencies. A vegetarian diet should include a diverse mix of fruits, vegetables, grains, healthy fats and proteins. To replace the protein provided by meat in your diet, include a variety of protein-rich plant foods like nuts, seeds, legumes, tempeh, tofu and seitan.

Eating nutrient-dense whole foods like fruits, vegetables and whole grains will supply a range of important vitamins and minerals to fill in any nutritional gaps in your diet.

A healthy vegetarian diet includes a variety of nutritious foods like fruits, vegetables, grains, healthy fats and plant-based proteins. Lacto-ovo vegetarianism, the most common type of vegetarian diet, involves eliminating all meat, poultry and fish. A vegan diet is the most restrictive form of vegetarianism because it bars meat, poultry, fish, eggs, dairy and any other animal products.

Cheese is a good option if you eat dairy products. Plant sources of zinc include whole grains, soy products, legumes, nuts and wheat germ. Zinc is an essential component of many enzymes and plays a role in cell division and in formation of proteins. Iodine is a component in thyroid hormones, which help regulate metabolism, growth and function of key organs.

Vegans may not get enough iodine and may be at risk of deficiency and possibly even a goiter. In addition, foods such as soybeans, cruciferous vegetables and sweet potatoes may promote a goiter. One way to transition to a vegetarian diet is to gradually reduce the meat in your diet while increasing fruits and vegetables. Here are a couple of tips to help you get started:. There is a problem with information submitted for this request. Sign up for free, and stay up-to-date on research advancements, health tips and current health topics, like COVID, plus expert advice on managing your health.

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This content does not have an English version. This content does not have an Arabic version. See more conditions. Healthy Lifestyle Nutrition and healthy eating. Products and services. Vegetarian diet: How to get the best nutrition A well-planned vegetarian diet is a healthy way to meet your nutritional needs.

By Mayo Clinic Staff.