Types of Vegetarians

By: Grant Gillard

The types

  • Lacto ovo
  • Ovo
  • Vegan
  • Vegetarian


How They Get The 6 Essential Nutrients

Lacto ovo
  • They can consume beans, nuts and whole grains as a source of vitamins and minerals, plant foods, eggs, legumes and soy products for protein, kale, turnips and collard greens for calcium, lentils, dried beans and enriched cereals for iron, fresh citrus, broccoli and tomatoes for vitamin C, and 15 minutes of sun exposure a day for vitamin D.

Ovo

  • They can consume dairy products, eggs, cereals and breads as a source of vitamin B, dairy products, eggs, tofu, soy, dried beans and nuts for protein, dairy products, green leafy vegetables, broccoli and dried beans for calcium, eggs, dried beans, dried fruits, whole grains, leafy vegetables and iron-fortified cereals for iron, wheat germ, nuts, fortified cereal and dried beans for zinc, and milk, orange juice and 15 minutes of sun exposure daily for vitamin D.

Vegan

  • They can consume dairy products, eggs, fortified cereals and fortified green leafy vegetables as a source of vitamin B, rice, beans, hummus and whole wheat foods for protein, walnuts, flaxseeds, olive oil, canola oil and avocado for omega-3 fatty acids, fortified soy milk, almonds, hazelnuts, kale and collard greens for calcium, leafy green vegetables and cereals for iron, orange juice and 15 minutes of sun exposure daily for vitamin D.

Vegetarian

  • They can consume soy, mushrooms and sea vegetables as a source of vitamin B, beans, legumes, lentils, peas, milk, cheese and yogurt for protein, milk, cheese, yogurt, broccoli, kale and cabbage for calcium, kale, collards, fortified cereals, cabbage and spinach for iron, beans, lentils, legumes and peas for zinc, olive oil, sesame oil, butter and coconut oil for fatty acids.