A vegetarian is someone who lives on a diet of grains, beans, lentils, nuts, seeds, vegetables and fruits with or without the use of dairy products and eggs.

Simply put, a vegetarian does not eat any meat, poultry, fish, shellfish or crustacea, or slaughter by products such as gelatin or animal fats.

There are many different types of Vegetarians.

Lacto-ovo-vegetarian- Eats both dairy products and eggs. There is the most common type of vegetarian diet.

Lacto-vegetarian- Eats dairy products, but not eggs.

Vegan- Does not eat dairy products, eggs, or any other animal product.

Demi-vegetarian or Pescetarian- Is a term sometimes used to describe persons who eat no or little meat but may eat fish.

Fruitarian- A type of vegan diet where very few processed or cooked foods are eaten. Consists mainly of raw fruit, grains and nuts. Fruitarians believe only plant foods that can be harvested without killing the plant should be eaten.

Macrobiotic- A diet followed for spiritual and philosophical reasons. Aims to maintain a balance between foods seen as yin or yang.

A well-balanced vegetarian diet can provide all the nutrients your body needs. A vegetarian diet is healthy because it is typically low in saturated and total fat, high in dietary fiber and complex carbohydrate, and high in important vitamins and minerals that are present in fruit and vegetables.

Vegetarian food groups are:

• Cereal/grains
  
  
• Beans
  
  
• Nuts & Seeds
  
  
• Dairy products or soy products -
  (tofu, tempeh, soya protein)
  
  
• Vegetable oils and fats
  
  
• Fruit & Vegetables

Basic Nutrition for Vegetarians

Many people areunder the misconception that when they stop eating meat and fish, they are depriving their bodies of essential nutrients. This however, is not the case. A vegetarian diet can supply all the nutrients needed by the body. Generally, nutrients are divided into six essential classes: water, carbohydrates (including fiber), protein, fats (including oil), vitamins and minerals. Although they are needed in different quantities, each of these nutrients are necessary to sustain life.

Animal sources of protein such as meat supply fat, some B vitamins and minerals. Fish, in addition to the above, supplies vitamins A, D, and E, and the mineral iodine. All these nutrients can be easily obtained by vegetarians from other sources.

Vegetarians can obtain adequate protein from these alternative sources such as tofu, tempeh, textured vegetable protein, veggie-burgers, soya milk nuts, seeds, and beans.