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In-Depth 3. Expert Answers 4. Expert Blog 5. Multimedia 6. Resources 7. News From Mayo Clinic 8. What's New Products and services Free E-newsletter Subscribe to Housecall Our general interest e-newsletter keeps you up to date on a wide variety of health topics. Sign up now Vegetarian diet: How to get the best nutrition A well-planned vegetarian diet is a healthy way to meet your nutritional needs. Find out what you need to know about a plant-based diet. By Mayo Clinic Staff Vegetarian diets are popular. Reasons for following a vegetarian diet are varied but include health benefits, such as reducing your risk of heart disease, diabetes and some cancers. Yet some vegetarians rely too heavily on processed foods, which can be high in calories, sugar, fat and sodium. And they may not eat enough fruits, vegetables, whole grains and calcium-rich foods, thus missing out on the nutrients they provide. However, with a little planning a vegetarian diet can meet the needs of people of all ages, including children, teenagers, and pregnant or breast-feeding women. The key is to be aware of your nutritional needs so that you plan a diet that meets them. Types of vegetarian diets When people think about a vegetarian diet, they typically think about a diet that doesn't include meat, poultry or fish. But vegetarian diets vary in what foods they include and exclude: * Lacto-vegetarian diets exclude meat, fish, poultry and eggs, as well as foods that contain them. Dairy products, such as milk, cheese, yogurt and butter, are included. * Ovo-vegetarian diets exclude meat, poultry, seafood and dairy products, but allow eggs. * Lacto-ovo vegetarian diets exclude meat, fish and poultry, but allow dairy products and eggs. * Pescatarian diets exclude meat and poultry, dairy, and eggs, but allow fish. * Pollotarian diets exclude meat, dairy and fish, but allow poultry. * Vegan diets exclude meat, poultry, fish, eggs and dairy products — and foods that contain these products. Some people follow a semivegetarian diet — also called a flexitarian diet — which is primarily a plant-based diet but includes meat, dairy, eggs, poultry and fish on occasion or in small quantities. * Next + Share + Tweet March 14, 2016 References 1. Messina V, et al. A new food guide for North American vegetarians. Journal of the American Dietetic Association. 2003;103:748. 2. Vegetarian diets. American Heart Association. http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/Vegeta rian-Diets_UCM_306032_Article.jsp. Accessed April 16, 2015. 3. Duyff RL. Food choices: The consumer marketplace. In: American Dietetic Association Complete Food and Nutrition Guide. 4th ed. Hoboken, N.J.: John Wiley & Sons; 2012. 4. Position of the American Dietetic Association: Vegetarian diets. Journal of the American Dietetic Association. 2009;109:1266. 5. Marsh K, et al. Meeting nutritional needs on a vegetarian diet. Australian Family Physician. 2009;38:600. 6. 2015-2020 Dietary Guidelines for Americans U.S. Department of Health and Human Services and U.S. Department of Agriculture. http://health.gov/dietaryguidelines/2015/guidelines/. Accessed Jan. 7, 2016. 7. Craig WJ. Nutrition concerns and health effects of vegetarian diets. Nutrition in Clinical Practice. 2010;25:613. 8. Craig WJ. Health effects of vegan diets. American Journal of Clinical Nutrition. 2009;89:1627S. 9. Vegetarian and vegan diet pyramid. Oldways Preservation Trust. http://oldwayspt.org/resources/heritage-pyramids/vegetarian-diet-py ramid/overview. Accessed April 16, 2015. 10. The basics of plant food nutrition. Oldways Preservation Trust. http://oldwayspt.org/resources/heritage-pyramids/vegetarian-diet-py ramid/basics-plant-food-nutrition. Accessed April 16, 2015. 11. Vegetarian diet and health. Oldways Preservation Trust. http://oldwayspt.org/resources/heritage-pyramids/vegetarian-diet-py ramid/vegetarian-diet-health. Accessed April 16, 2015. 12. Colditz GA. Healthy diet in adults. http://www.uptodate.com/home. Accessed April 16, 2015. 13. Healthy eating for vegetarians. U.S. Department of Agriculture. http://www.nutrition.gov/smart-nutrition-101/healthy-eating/eating- vegetarian. Accessed April 16, 2015. 14. Demory-Luce D, et al. Vegetarian diets for children. http://www.uptodate.com/home. Accessed April 16, 2015. 15. Le LT, et al. Beyond meatless, the health effects of vegan diets: Findings from the Adventist Cohorts. Nutrients. 2014;6:2131. 16. Nelson JK (expert opinion). Mayo Clinic, Rochester, Minn. April 20, 2015. See more In-depth Products and Services 1. Subscription Online Service: The Mayo Clinic Diet 2. Book: The Mayo Clinic Diet 3. Book: Mayo Clinic on Digestive Health 4. Book: The Mayo Clinic Kids’ Cookbook 5. Book: Mayo Clinic Going Gluten-Free See also 1. Mediterranean diet 2. Butter vs. margarine 3. Caffeine content 4. Canola oil 5. Carbohydrate-loading diet 6. Clear liquid diet 7. DASH diet 8. DASH diet 9. DASH recommended servings 10. DASH diet tips 11. Detox diets 12. Diverticulitis attack triggers 13. Diverticulitis diet 14. Diverticulitis and nuts 15. Eggs and cholesterol 16. Fast-food tip: Go for the greens 17. Fast-food tip: Have it your way 18. Fast-food tip: Keep it small 19. Fast-food tip: Opt for grilled items 20. Fast-food tip: Skip the fries 21. Fast-food tip: Watch what you drink 22. Fasting diet: Can it improve my heart health? 23. Gluten-free diet 24. Glycemic index diet 25. Gout diet 26. Having fast food? Order it your way 27. Healthy fast food? Yes, it's possible 28. Healthy-eating tip: Don't forget fiber 29. Slide show: Heart-healthy eating after acute coronary syndrome 30. I'm a vegetarian. Will my plant-based diet help me control my cholesterol? 31. Is there a multiple sclerosis diet? 32. Low-fiber diet 33. Mediterranean diet 34. Mediterranean diet recipes 35. Ordering fast food? Go for the greens 36. Ordering fast food? Opt for grilled items 37. Ordering fast food? Portion size counts 38. Ordering fast food? Skip the fries 39. Ordering fast food? Watch what you drink 40. Paleo diet 41. Picnic Problems: High Sodium 42. Polymyositis: Can a gluten-free diet reduce symptoms? 43. Put fish on the menu 44. Salsa: Not just for chips anymore 45. Sample DASH menus 46. Mediterranean diet 47. Nutrition and pain 48. Tips for healthy eating out 49. Try these quick, fun breakfast options 50. Vegetarian Kids 51. Vegetarian recipes 52. Water after meals Show moreShow less Advertisement Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission. Advertising & Sponsorship * Policy * Opportunities Mayo Clinic Store Check out these best-sellers and special offers on books and newsletters from Mayo Clinic. * Mayo Clinic A to Z Health Guide * Recipes for Healthy Living * The Menopause Solution — NEW! * Diabetes Diet Book & Journal Combo * Guide to Stress-Free Living Other Topics in Patient Care & Health Info * Healthy Lifestyle * Symptoms A-Z * Diseases and Conditions A-Z * Tests and Procedures A-Z * Drugs and Supplements A-Z * Appointments * Patient and Visitor Guide * Billing and Insurance * Patient Online Services . ART-20046446 1. Healthy Lifestyle 2. Nutrition and healthy eating 3. In-Depth 4. 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