Types of Food for Vegetarian Diets

Many Americans are choosing to take on vegetarian or semi-vegetarian diet lifestyles. Knowing food choices to suit your vegetarian lifestyle can make the transition easier for you newcomers or simply shake things up for those of you who are veterans. Vegetarian diets allow for many different types of foods to be consumed that can be utilized in sustenance provision to keep you on a healthy path.

General Vegetarian Foods

Protein deficiencies are commonly found in vegetarians who are going through rapid growth such as pregnant women and children. Protein can be found and universally enjoyed by vegetarians of all types from plant based foods. Soybeans are an excellent source of protein along with other beans like black, kidney, red, and lima. Other legumes such as peas and lentils provide a good source of protein. Protein sources can also come from nuts and seeds for your vegetarian diet. Peanuts, peanut butter, black walnuts and pistachios are a good example of nuts that can be utilized in your vegetarian diet. Wheat, rice, barley, rye, oat and corn other great sources of protein. Ensure that you combine a legume (bean, lentil, or peas) with a nut, seed, or grain in order to get the 8 amino acids necessary to healthily complete your protein needs in your diet.

Foods that are green and leafy including spinach, lettuce, and kale tend to be high in iron. Other high iron foods include dried fruits and whole grains. Fruits of all types can be enjoyed by vegetarians. These can provide high levels of vitamin C.

Specific Vegetarianism Food Needs

No matter what type of vegetarian you are you should consider foods that contribute sources of zinc, protein, iron, calcium, riboflavin, vitamins D and B-12. Some of these sources can not be obtained easily depending on what type of vegetarian you are.

Calcium for instance, is difficulty acquired if you are an Ovo-vegetarian who does not consume dairy products. These can be acquired from sources of whole grains and leafy greens if mixed in the diet regularly. Animal sources are the only way to obtain vitamin B-12 through your diet if you are a semi-vegetarian who eats meat, fish or poultry occasionally. Vitamin D is also hard to acquire in foods other than animal based products but can be made by the body when skin is exposed to sunlight for long enough periods.

Even when foods in your vegetarian diet are balanced well, you may still need to supplement certain items. You can find many of these supplements in fortified cereals, tofu, and vitamin pills at health stores.