Types of vegetarian diets

In general, a vegetarian diet is one that avoids meat, fish and animal products, but did you know there are several different ways to enjoy a plant-based diet?

  • Lacto-ovo vegetarians
    Avoid: Meat, poultry, fish and meat derived products (e.g. gelatine)
    Eat: Dairy products  (milk, cheese etc.) and eggs
  • Lacto-vegetarians
    Avoid: Meat, poultry, fish, meat derived products (e.g. gelatine) and eggs
    Eat: Dairy products (milk, cheese etc.)
  • Ovo-vegetarians
    Avoid: Meat, poultry, fish, meat derived products (e.g. gelatine) and dairy products (milk, cheese etc.)
    Eat: Eggs

And of course, there are many individuals taking the flexitarian approach, eating a predominantly vegetarian diet with more healthy plant-based foods and less meat or animal products. Increasing plant-based foods in your diet can be advantageous for health, with an increase in fibre and a decrease in saturated fat, being the key benefits. **This promotes better heart health and can reduce the risk factors for some cancers. Avoiding meat and fish in the diet completely can mean that certain nutrients are less abundant, but a well-planned vegetarian diet can ensure all your nutrient requirements are met.

What vegetarian foods provide the best nutrients?

Omega 3

Omega 3 fatty acids are mainly found in oily fish, but there are alternative sources you can include in order to meet your body’s needs:

  • Oils such as linseed (also known as flaxseed), rapeseed and soya oil
  • Walnuts and pumpkin seeds
  • Green leafy vegetables such as spinach and spring greens
  • Wholegrain cereals
  • Vegetarian or vegan supplements

Plant sources of Omega 3 fats need to be converted to a different form of omega 3 in the body, and we're not always that good at this conversion. Increase your intake by making simple swaps, like using rapeseed oil instead of sunflower oil.


Protein

It is often thought that vegetarian diets contain less protein than meat-based diets, but there are so many vegetarian sources of protein, it would be hard to not meet your protein requirements. 

Beans, pulses, nuts, seeds, tofu, dairy products and eggs are all great sources of protein, eaten widely in a vegetarian diet.  Try to include a food source of protein with each meal to ensure you get a variety of protein types.


Iron

Iron is important  to reduce tiredness and fatigue. Iron from plant sources is not as easily absorbed as that from animal sources, but vitamin C enhances its absorption.

Vegetarian sources include eggs, leafy green vegetables, wholemeal bread and fortified breakfast cereals, dried fruit, and pulses such as lentils, beans and chick peas.

Aim to consume foods containing vitamin C with those that contain iron. For example, drink fruit juice with breakfast cereal, or squeeze fresh lemon juice over leafy green vegetables and salads.


Vitamin B12

Vitamin B12 is important for metabolism and the nervous system, but as it isn't produced by plants, how do you know if you are getting enough? Incorporate this important vitamin into your vegetarian diet by including dairy, eggs, yeast extract, fortified breakfast cereals and fortified milk alternatives.


Find out more about the different nutrients your body needs and what foods supply them

What vegetarian foods provide the best nutrients?

Omega 3

Omega 3 fatty acids are mainly found in oily fish, but there are alternative sources you can include in order to meet your body’s needs:

  • Oils such as linseed (also known as flaxseed), rapeseed and soya oil
  • Walnuts and pumpkin seeds
  • Green leafy vegetables such as spinach and spring greens
  • Wholegrain cereals
  • Vegetarian or vegan supplements

Plant sources of Omega 3 fats need to be converted to a different form of omega 3 in the body, and we're not always that good at this conversion. Increase your intake by making simple swaps, like using rapeseed oil instead of sunflower oil.

 

Vitamin B12

Vitamin B12 is important for metabolism and the nervous system, but as it isn't produced by plants, how do you know if you are getting enough? Incorporate this important vitamin into your vegetarian diet by including dairy, eggs, yeast extract, fortified breakfast cereals and fortified milk alternatives.

Protein

It is often thought that vegetarian diets contain less protein than meat-based diets, but there are so many vegetarian sources of protein, it would be hard to not meet your protein requirements. 

Beans, pulses, nuts, seeds, tofu, dairy products and eggs are all great sources of protein, eaten widely in a vegetarian diet.  Try to include a food source of protein with each meal to ensure you get a variety of protein types.


Iron

Iron is important  to reduce tiredness and fatigue. Iron from plant sources is not as easily absorbed as that from animal sources, but vitamin C enhances its absorption.

Vegetarian sources include eggs, leafy green vegetables, wholemeal bread and fortified breakfast cereals, dried fruit, and pulses such as lentils, beans and chick peas.

Aim to consume foods containing vitamin C with those that contain iron. For example, drink fruit juice with breakfast cereal, or squeeze fresh lemon juice over leafy green vegetables and salads.

Find out more about the different nutrients your body needs and what foods supply them

Vegetarian recipes

Try a week of veggie dinners to inspire your vegetarian menu: