Vegetable Diet Plan

Vegetarian diet: How to get the best nutrition

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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

A well-planned 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.
  • Lacto-ovo vegetarian diets exclude meat, fish and poultry, but allow dairy products and eggs.
  • Ovo-vegetarian diets exclude meat, poultry, seafood and dairy products, but allow eggs.
  • 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.

Vegetarian diet pyramid

A healthy diet takes planning, and a food pyramid can be a helpful tool. The vegetarian pyramid outlines food groups and food choices that, if eaten in the right quantities, form the foundation of a healthy vegetarian diet.

Vegetarian Food Guide Pyramid

Vegetarian Food Guide Pyramid

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Source: www.mayoclinic.com


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Master Plan: Diet Makeover (VEGETABLE emphasis)

2006-03-12 23:49:31 by TimSacramento

Hey guys,
I'm reworking my diet a little bit and I wanted some feedback. I've been trying to eat more vegetables and leafy greens, but the thing is, I think I might be missing out on some of the better foods for a healthy diet. Right now here's my current daily vegetable intake:
Broccoli (one normal head)
Red Onions (1/4 large onion)
Cauliflower (1/2 cup)
Brussel Sprouts (3 to 4)
Spinach (2 cups)
Jicama (1/4 of a medium sized jicama)
1 or 2 bananas
In addition to that, I eat whole grains... and ONLY whole grains:
3 cups raw oats
4 slices sprouted, organic, 9 grain ezekiel's "food for life" bread
Refried beans (1 cup)
Throw in about 1/2 cup of mixed raw nuts, 6-7 cups of milk, and a tin of tuna fish w/mayo and that's my diet. What do...


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