Nutrition Tips For Your Specific Vegetarian Lifestyle

• SEMI-VEGETARIAN DIET
• LACTO-OVO VEGETARIAN DIET
• LACTO-VEGETARIAN DIET
• OVO-VEGETARIAN DIET
• VEGAN DIET

SEMI-VEGETARIAN DIET- includes fish, poultry, eggs, and dairy products
For a healthy and well-balanced semi-vegetarian diet, make sure to:

• Eat a variety of foods
• Choose whole grain products, vegetables, fruits, lean protein and healthy fats
• Choose foods low in saturated fat, trans fat and cholesterol

Omega-3 Fatty Acids
Omega-3's are essential fatty acids. This means we must get them from our diet because our body does not make them on their own. The best dietary sources are fish like salmon, mackerel and sardines. If you are semi-vegetarian you are hopefully incorporating fish into your diet. This is important because Omega-3's have an anti-inflammatory effect on your body which may help decrease the risk of everything from stroke, to certain forms of cancer to auto-immune diseases like rheumatoid arthritis. Omega-3's have also shown to be helpful in improving mood and aiding in weight loss. 

Question: Aside from fish, where can I get my Omega-3's?
Solution: Walnuts, ground flaxseeds and chia provide a form of Omega-3 that is converted in our body. Make these foods a staple in your diet in addition to fish.  Add ground flax to your morning shake or oatmeal, sprinkle chia on a salad, and toss walnuts into your whole grain side dish. Since it is hard to reach the recommended amount even if you are eating fish, it is also recommended to add a supplement to your diet. The Spectrum Fish Oil contains 600 mg of Omega-3's per 2 pills. I recommend 2 soft gels 3 times per day.


LACTO-OVO VEGETARIAN DIET- includes dairy products and eggs
As a lacto-ovo vegetarian, it is important to focus on getting enough protein, vitamin B12, iron, zinc and Omega-3's in your diet.
Protein

• Protein is important to maintain healthy skin, bones, muscles and organs
• Amino acids are the building blocks of proteins
• Although we can make some amino acids, the 9 essential amino acids must be obtained from foods
• Animal sources of protein contain all of these essential amino acids in the necessary amounts
• Plant foods do not have all 9 essential amino acids

Question: How do you get all the essential amino acids with limited consumption of animal products?
Solution: Eat eggs and dairy products like milk and yogurt and eat a variety of plant foods to get all 9 essential amino acids

• Eat soy products, meat substitutes, legumes, nuts, seeds and whole grains
• Ex: legumes (beans, peas, lentils) are low in the sulfur-containing amino acids (like methionine) but they are high in lysine - grains are the opposite (high in methionine and low in lysine)
• If you eat a legume and a grain you can get all the amino acids that your body needs!
• These are known as complementary proteins:
  • Ex: beans + tortillas
  • Ex: black beans + rice
  • Ex: chili + corn bread
  • Ex: pita bread + hummus

Vitamin B12

• Vitamin B12 helps produce red blood cells
• Anemia will develop if the body does not have enough red blood cells
• This vitamin is found only in animal sources

Question: How do you get vitamin B12 as a lacto-ovo vegetarian?
Solution: Choose B12 rich foods like milk and eggs, or fortified foods with vitamin B12
Iron

• Iron is a critical component of red blood cells
• There are two types of iron - heme vs. non-heme iron
• Heme iron is more readily absorbed by the body
  • Found in: red meat, fish, poultry
• Non-heme iron is absorbed less by the body
  • Found in: vegetables, fruits, grains and eggs
• Iron in plant foods is non-heme iron and therefore not absorbed as well as the heme iron in meat

Question: How do you get iron without consuming meat?
Solution: Eat eggs and iron-rich fruits and vegetables regularly.  Supplement them with foods that contain vitamin C because vitamin C will improve the absorption of iron.

• Vegetarian sources of iron: dry beans, leafy green vegetables, and iron-fortified grain products
• Vegetarian sources of vitamin C: strawberries, peppers, tomatoes, and broccoli
• Ex: make a leafy green salad (source of iron) with red peppers and broccoli (high in vitamin C)
• Ex: make an omelet with eggs (source of iron) and peppers and broccoli (high in vitamin C) for breakfast

Zinc

• Zinc is a mineral that is a crucial component of many enzymes and also plays a role in the formation of proteins and cell division
• Zinc is poorly absorbed from plant foods

Question: How do you get zinc without eating meat?
Solution: Choose good sources like whole grains, legumes, soy foods, nuts and wheat germ.

Omega-3 Fatty Acids

• Omega-3's are essential fatty acids. This means we must get them from our diet because our body does not make them on their own. The best dietary sources are fish like salmon, mackerel and sardines.
• Omega-3's are important because they have an anti-inflammatory effect on your body which may help decrease the risk of everything from stroke, certain forms of cancer and auto-immune diseases like rheumatoid arthritis. Omega-3's have also shown to be helpful in improving mood and aiding in weight loss. 

Question: How do you get your Omega-3's without eating fish?
Solution: Walnuts, ground flaxseeds and chia provide a form of Omega-3 that is converted in our body. Make these foods a staple in your diet.  Add ground flax to your morning shake or oatmeal, sprinkle chia on a salad, and toss walnuts into your whole grain side dish. However, it is hard to meet your needs, even if you are eating fish! And, since essential fatty acids must be obtained in your diet, supplementation is recommended. The Vegetarian DHA softgel from Spectrum contains algae-sourced Omega-3 DHA free of any animal sources. This fish-free formula provides 120mg of DHA per softgel. I recommend 2 soft gels 3 times per day


LACTO-VEGETARIAN DIET- includes dairy products
As a lacto-vegetarian, it is important to focus on getting enough protein, vitamin B12, iron, and zinc and Omega-3's in your diet.


Protein

• Protein is important to maintain healthy skin, bones, muscles and organs
• Amino acids are the building blocks of proteins
• Although we can make some amino acids, the 9 essential amino acids must be obtained from foods
• Animal sources of protein contain all of these essential amino acids in the necessary amounts
• Plant foods do not have all 9 essential amino acids

Question: How do you get all the essential amino acids as a lacto-vegetarian?
Solution: Choose dairy products like milk and yogurt and eat a variety of plant foods to get all 9 essential amino acids

• Eat soy products, meat substitutes, legumes, nuts, seeds and whole grains
• Ex: legumes (beans, peas, lentils) are low in the sulfur-containing amino acids (like methionine) but they are high in lysine - grains are the opposite (high in methionine and low in lysine)
• So if you eat a legume + a grain you can get all the amino acids that your body needs!
• These are known as complementary proteins:
  • Ex: beans + tortillas
  • Ex: black beans + rice
  • Ex: chili + corn bread
  • Ex: pita bread + hummus

Vitamin B12

• Vitamin B12 helps produce red blood cells
• Anemia will develop if the body does not have enough red blood cells
• This vitamin is found only in animal sources

Question: How do you get vitamin B12 without eating animal products?
Solution: Eat dairy products and foods fortified with vitamin B12.


Iron

• Iron is a critical component of red blood cells
• There are two types of iron - heme vs. non-heme iron
• Heme iron is more readily absorbed by the body
  • Found in: red meat, fish, poultry
• Non-heme iron is absorbed less by the body
  • Found in: vegetables,fruits, grains and eggs
• Iron in plant foods is non-heme iron and therefore not absorbed as well as the heme iron in meat

Question: How do you get iron without consuming meat?
Solution: Eat iron-rich foods regularly and supplement them with foods that contain vitamin C because vitamin C will improve the absorption of iron.

• Vegetarian sources of iron: dry beans, leafy green vegetables, and iron-fortified grain products
• Vegetarian sources of vitamin C: strawberries, peppers, tomatoes, and broccoli
• Ex: make a leafy green salad (source of iron) with red peppers and broccoli (high in vitamin C)

Zinc

• Zinc is a mineral that is a crucial component of many enzymes and also plays a role in the formation of proteins and cell division
• Zinc is poorly absorbed from plant foods

Question: How do you get zinc without eating meat?
Solution: Choose good sources like whole grains, legumes, soy foods, nuts and wheat germ.

Omega-3 Fatty Acids

• Omega-3's are essential fatty acids. This means we must get them from our diet because our body does not make them on their own. The best dietary sources are fish like salmon, mackerel and sardines.
• Omega-3's are important because they have an anti-inflammatory effect on your body which may help decrease the risk of everything from stroke, certain forms of cancer and auto-immune diseases like rheumatoid arthritis. Omega-3's have also shown to be helpful in improving mood and aiding in weight loss.

Question: How do you get your Omega-3's without eating fish?
Solution: Walnuts, ground flaxseeds and chia provide a form of Omega-3 that is converted in our body. Make these foods a staple in your diet.  Add ground flax to your morning shake or oatmeal, sprinkle chia on a salad, and toss walnuts into your whole grain side dish. However, it is hard to meet your needs, even if you are eating fish! And, since essential fatty acids must be obtained in your diet, supplementation is recommended. The Vegetarian DHA Softgel from Spectrum contains algae-sourced Omega-3 DHA free of any animal sources. This fish-free formula provides 120mg of DHA per softgel. I recommend 2 soft gels 3 times per day


OVO-VEGETARIAN DIET- includes eggs
As an ovo-vegetarian, it is important to focus on getting enough protein, B12, iron, calcium, zinc, vitamin D and Omega-3's in your diet.

Protein

• Protein is important to maintain healthy skin, bones, muscles and organs
• Amino acids are the building blocks of proteins


• Although we can make some amino acids, the 9 essential amino acids must be obtained from foods
• Animal sources of protein contain all of these essential amino acids in the necessary amounts
• Plant foods do not have all 9 essential amino acids

Question: How do you get all the essential amino acids as an ovo-vegetarian?
Solution:, Enjoy eggs! And eat a variety of plant foods to get all 9 essential amino acids

• Eat soy products, meat substitutes, legumes, nuts, seeds and whole grains
• Ex: legumes (beans, peas, lentils) are low in the sulfur-containing amino acids (like methionine) but they are high in lysine -- grains are the opposite (high in methionine and low in lysine)
• So if you eat a legume + a grain you can get all the amino acids that your body needs!
• These are known as complementary proteins:
  • Ex: beans + tortillas
  • Ex: black beans + rice
  • Ex: chili + corn bread
  • Ex: pita bread + hummus

Vitamin B12

• Vitamin B12 helps produce red blood cells
• Anemia will develop if the body does not have enough red blood cells
• This vitamin is found only in animal sources

Question: How do you get vitamin B12 without eating animal products?
Solution: Eat eggs and eat foods fortified with vitamin B12.

Iron

• Iron is a critical component of red blood cells
• There are two types of iron - heme vs. non-heme iron
• Heme iron is more readily absorbed by the body
  • Found in: red meat, fish, poultry
• Non-heme iron is absorbed less by the body
  • Found in: vegetables, fruits, grains and eggs
• Iron in plant foods is non-heme iron and therefore not absorbed as well as the heme iron in meat

Question: How do you get iron without consuming meat?
Solution: Eat eggs and iron-rich fruits and vegetables regularly.  Supplement them with foods that contain vitamin C because vitamin C will improve the absorption of iron.

• Vegetarian sources of iron: dry beans, leafy green vegetables, and iron-fortified grain products
• Vegetarian sources of vitamin C: strawberries, peppers, tomatoes, and broccoli
• Ex: make a leafy green salad (source of iron) with red peppers and broccoli (high in vitamin C)
• Ex: make an omelet with eggs (source of iron) and peppers and broccoli (high in vitamin C) for breakfast

Calcium

• Calcium is an important mineral that helps build strong teeth and bones
• Calcium is found in milk or milk products

Question: How do you get your calcium without drinking milk?
Solution: Try orange juice fortified with calcium, tofu fortified with calcium, seeds, nuts, and some green vegetables (like kale, broccoli, or collard greens).

Zinc

• Zinc is a mineral that is a crucial component of many enzymes and also plays a role in the formation of proteins and cell division
• Zinc is poorly absorbed from plant foods

Question: How do you get zinc without eating meat?
Solution: Choose good sources like whole grains, legumes, soy foods, nuts and wheat germ.

Vitamin D

• Vitamin D is important for bone health
• Vitamin D is found in milk and milk products

Question: How do you get vitamin D without consuming milk products?
Solution: Soy milk and some cereals are fortified with vitamin D. Also, much to people's surprise, mushrooms are the only veggie with vitamin D!

Omega-3 Fatty Acids

• Omega-3's are essential fatty acids. This means we must get them from our diet because our body does not make them on their own. The best dietary sources are fish like salmon, mackerel and sardines.
• Omega-3's are important because they have an anti-inflammatory effect on your body which may help decrease the risk of everything from stroke, certain forms of cancer and auto-immune diseases like rheumatoid arthritis. Omega-3's have also shown to be helpful in improving mood and aiding in weight loss. 

Question: How do you get your Omega-3's without eating fish?
Solution: Walnuts, ground flaxseeds and chia provide a form of Omega-3 that is converted in our body. Make these foods a staple in your diet.  Add ground flax to your morning shake or oatmeal, sprinkle chia on a salad, and toss walnuts into your whole grain side dish. However, it is hard to meet your needs, even if you are eating fish! And, since essential fatty acids must be obtained in your diet, supplementation is recommended. The Vegetarian DHA softgel from Spectrum contains algae-sourced Omega-3 DHA free of any animal sources. This fish-free formula provides 120mg of DHA per softgel. I recommend 2 soft gels 3 times per day


VEGAN DIET- includes only plant foods and omits all animal products (including dairy, eggs and fish)
As a vegan, it is important to focus on getting enough protein, vitamin B12, iron, calcium, zinc, vitamin D and Omega-3's in your diet. 

Protein

• Protein is important to maintain healthy skin, bones, muscles and organs
• Amino acids are the building blocks of proteins
• Although we can make some amino acids, the 9 essential amino acids must be obtained from foods
• Animal sources of protein contain all of these essential amino acids in the necessary amounts
• Plant foods do not have all 9 essential amino acids

Question: How do you get all the essential amino acids without eating animal products?
Solution: Eat a variety of plant foods to get all 9 essential amino acids.

• Eat soy products, meat substitutes, legumes, nuts, seeds and whole grains
• Ex: legumes (beans, peas, lentils) are low in the sulfur-containing amino acids (like methionine) but they are high in lysine -- grains are the opposite (high in methionine and low in lysine)
• So if you eat a legume + a grain you can get all the amino acids that your body needs!
• These are known as complementary proteins:
  • Ex: beans + tortillas
  • Ex: black beans + rice
  • Ex: chili + corn bread
  • Ex: pita bread + hummus

Vitamin B12

• Vitamin B12 helps produce red blood cells
• Anemia will develop if the body does not have enough red blood cells
• This vitamin is found only in animal sources

Question: How do you get vitamin B12 without eating animal products?
Solution: Eat foods fortified with vitamin B12 or take a supplement that contains B12.

Iron

• Iron is a critical component of red blood cells
• There are two types of iron -- heme vs. non-heme iron
• Heme iron is more readily absorbed by the body
  • Found in: red meat, fish, poultry
• Non-heme iron is absorbed less by the body
  • Found in: vegetables, fruits, grains and eggs
• Iron in plant foods is non-heme iron and therefore not absorbed as well as the heme iron in meat

Question: How do you get iron without consuming meat?
Solution: Eat iron-rich foods regularly and supplement them with foods that contain vitamin C because vitamin C will improve the absorption of iron

• Vegetarian sources of iron: dry beans, leafy green vegetables, and iron-fortified grain products
• Vegetarian sources of vitamin C: strawberries, peppers, tomatoes, and broccoli
• Ex: make a leafy green salad (source of iron) with red peppers and broccoli (high in vitamin C)

Calcium

• Calcium is an important mineral that helps build strong teeth and bones
• Calcium is found in milk or milk products

Question: How do you get your calcium without drinking milk?
Solution: Try orange juice fortified with calcium, tofu fortified with calcium, seeds, nuts, and some green vegetables (like kale, broccoli, or collard greens)

Zinc

• Zinc is a mineral that is a crucial component of many enzymes and also plays a role in the formation of proteins and cell division
• Zinc is poorly absorbed from plant foods

Question: How do you get zinc without eating meat?
Solution: Choose good sources like whole grains, legumes, soy foods, nuts and wheat germ.

Vitamin D

• Vitamin D is important for bone health
• Vitamin D is found in milk and milk products

Question: How do you get vitamin D without drinking milk?
Solution:Soy milk and some cereals are fortified with vitamin D. Also, much to people's surprise, mushrooms are the only veggie with vitamin D!

Omega-3 Fatty Acids

• Omega-3's are essential fatty acids. This means we must get them from our diet because our body does not make them on their own. The best dietary sources are fish like salmon, mackerel and sardines.
• Omega-3's are important because they have an anti-inflammatory effect on your body which may help decrease the risk of everything from stroke, certain forms of cancer and auto-immune diseases like rheumatoid arthritis. Omega-3's have also shown to be helpful in improving mood and aiding in weight loss.

Question: How do you get your Omega-3's without eating fish?
Solution: Walnuts, ground flaxseeds and chia provide a form of Omega-3 that is converted in our body. Make these foods a staple in your diet.  Add ground flax to your morning shake or oatmeal, sprinkle chia on a salad, and toss walnuts into your whole grain side dish. However, it is hard to meet your needs, even if you are eating fish! And, since essential fatty acids must be obtained in your diet, supplementation is recommended. The Vegetarian DHA softgel from Spectrum contains algae-sourced Omega-3 DHA free of any animal sources. This fish-free formula provides 120mg of DHA per softgel. I recommend 2 soft gels 3 times per day.

As a group, vegetarians generally have:

• lower BMI
• lower cholesterol levels
• lower risk of dying from coronary artery disease
• lower risk of high blood pressure
• lower risk of developing type 2 diabetes, prostate or colorectal cancers