Types of vegetarian diets
- Lacto-ovo excludes meat, poultry and fish but includes eggs and dairy.
- Lacto excludes eggs .
- Ovo excludes dairy, but includes eggs.
- Vegan excludes all animal-based products and ingredients, including meat, poultry, fish, eggs, dairy, honey and gelatine.
Are there any nutritional risks?
Vegetarian diets can meet our nutritional requirements, but a few nutrients require special attention to ensure they are consumed in adequate amounts. Nutrients at risk of being under-consumed include protein, omega-3 fatty acids, iron, zinc, iodine, calcium, and vitamins D and B12. By choosing plant-based foods that are fortified (as are most plant milks) or a natural source of these nutrients, a nutritionally complete diet can be achieved.
The overall quality of a diet is not determined solely by exclusion or inclusion of particular foods. Rather, diet quality is the sum of the food choices that are made. Both vegetarian (in its various forms) and non-vegetarian diets can be of good or poor nutritional quality, depending on the balance of nutrients in the diet – it is the overall quality of the diet that ultimately affects health.
Whether you're trying a meat-free Monday or looking at ways to get more vegetables into your day, these recipes are sure to become part of your favourite meals list.