Vegetarian diets in special conditions like pregnancy need to be planned to include all essential nutrients.
Contrary to popular belief, most vegetarians have enough protein and calcium in their diet. They may fall short of iron requirements compared to meat eaters however. Good sources of iron include pulses, dry fruits, eggs, dark-green vegetables such as watercress, broccoli, spring greens and fortified cereals (with added iron).
There is a variety of diets that come under the umbrella term vegetarian:
- Lacto-ovo-vegetarians avoid both meat and fish but consume dairy and eggs.
- Lacto-vegetarians consume dairy products but no eggs.
- Ovo-vegetarians consume eggs but no dairy.
Some people who do not eat meat will eat fish. This is a pescatarian diet, rather than a vegetarian diet.
A vegan diet excludes all animal-based foods.
People following a vegetarian diet must make โปรโมชั่น ufabet careful choices about what they eat to ensure that they meet their nutritional requirements. Some people may need supplements.
Omega-3 fatty acids help maintain a healthy heart and reduce the risk of heart disease. For non-vegetarians, these may be obtained from oily fish. In vegetarians, these are obtained from linseed (flaxseed) oil, walnut oil, rapeseed oil and soya bean oil and omega-3 fortified egg.
For vegans, diet contains only plants, such as vegetables, grains, nuts and fruits. Vegans do not take foods that come from animals, including dairy products.
A healthy vegan diet thus needs to include
- Plenty of fruit and vegetables
- Starchy foods from wholegrains, potatoes, pasta, bread and rice
- Dairy alternatives such as fortified soya drink. There is a need for calcium supplementation if it is not taken in dairy products. Calcium is needed for strong and healthy bones and teeth. Good sources of calcium for vegans include fortified soya, rice and oats, pulses, sesame seeds, fortified brown or white bread, dried fruit such as raisins, prunes and dried apricots etc.
- Non-dairy sources of protein such as soya, legumes, nuts, seeds, beans and pulses
- Small amount of fatty and sugary foods