Types of Vegetarians:
1. Lacto-ovo vegetarians eat dairy products
2. Lacto vegetarians eat dairy products but no eggs
3. Vegan vegetarians follow a plant based diet exclusively and consume no animal products whatsoever, not even milk or eggs.

Becoming a vegetarian (even part-time)
If you are considering vegetarianism, or just increasing the number of meatless meals you eat every week, keep in mind that “vegetarian” is not a synonym for “low fat.” Many delicious meatless entrees are as high in fat as (and sometimes even higher than) the meat courses they replace.

Protein intake should not be a major worry. Most adult women need about 50 grams of protein a day (pregnant women need more). Men usually need about 63 grams. These amounts are readily attained from a varied vegetarian diet. However, since so single vegetable contains all the essential protein components, it is important to eat a varied selection of beans, grains and other vegetables. The notion that it was necessary to eat “complementary proteins” together at the same meal has been discounted; the protein “puzzle pieces” can fit together over the course of the day.

Vegans need dietary supplements or fortified foods to ensure adequate intake of vitamin B12, Vitamin D and possibly of iron. Legumes and dried fruits are among the plant foods richest in iron, but the body cannot absorb iron as easily from plant foods as from animal foods. Take the iron along with foods and drinks rich in vitamin C to maximize your ability to absorb the iron.

Three servings daily of low fat dairy products provide enough calcium. Calcium fortified tofu, some soy beverages and dark green, leafy vegetables all contain some calcium, although in lesser amounts or in a form less readily absorbed by the body. Vegans may need a calcium supplement.

Choose low or reduced fat versions of dairy products, including skim milk, nonfat yogurt and sour cream, and low fat cheese.

Emphasize recipes with little or no added fat and concentrate on low fat or nonfat cooking techniques, such as steaming, microwaving, broiling, baking or stewing instead of frying.

Choose heavy foods with lots of texture and flavor: potatoes, beans and pasta, for example. Intensify the flavors with fresh herbs, hot peppers and seasoning blends.

Vegetarian Food Pyramid
1. Fats, Oils and Sweets – Use Sparingly

2. Milk, Yogurt and Cheese Group:
2-3 servings
1 cup milk
1 cup yogurt
1 ½ oz natural cheese
*Vegetarians who choose not to use milk, yogurt or cheese. Use food sources rich in calcium such as soy milk fortified with calcium, vitamin D, and Vitamin B12.

3. Legumes, Nuts, Seed, Eggs and Meat Alternative Group
2-3 servings
1 cup soy milk
½ cup cooked dry beans or peas
1 or 2 eggs
2 tablespoons nuts or seeds
¼ cup tofu or tempeh
2 tablespoons peanut butter

4. Bread, Cereal, Rice and Pasta Group
6-11 servings
1 slice bread
½ bagel
1 oz ready to eat cereal
½ cup cooked cereal
½ cup cooked rice, pasta and other grains

5. Fruit Group
2-4 servings
¾ cup juice
¼ cup dried fruit
½ cup chopped, raw fruit
½ cup canned fruit
1 medium sized piece of fruit such as a banana, apple, or orange

6. Vegetable Group
3-5 servings
½ cup cooked or chopped raw vegetables
1 cup raw leafy vegetables