Vegetarian Plate

Vegetarian can be categorized into vegan, lacto, ovo and lacto-ovo vegetarians.

Who’s VEGAN?

Vegan follows a strict diet; excludes all the animal products, including dairy and egg items.

 

Who’s LACTO Vegetarians?

Lacto vegetarians are considered as one who does not eat any animal products except dairy products. 

 

Who’s LACTO-OVO Vegetarians?

Lacto-Ovo vegetarians practice a diet which includes both egg and dairy products in their plate.  

 

Who’s OVO Vegetarians?

Ovo vegetarians consume egg products. But, it still eliminates any other sources of animal products.

 

What to be concerned in a Vegetarian PLATE?

• Protein

Vegetarian should consume complementary protein. For example, you can eat legumes with rice.   

 

High Protein Vegetarian Foods:

Ø  Kidney beans, Black beans

Ø  Chickpeas, Green peas

Ø  Tofu

Ø  Lentils                                             

Ø  Peanuts, Almonds, Cashews 

Ø  Tempeh

Ø  Sunflower seeds, Pumpkin seeds

• Vitamin B12 (especially to vegan)

Vitamin B12 only can be found in animal sources of food products. Thus, a vegan can always include fortified food items such as fortified breakfast cereals, fortified soy milk and so on.

   

• ZINC

Zinc is another mineral which is limited in the vegetarian diet. Here, are some excellent sources of zinc recommended for a vegetarian:

Ø  Tofu

Ø  Nuts such as almonds, cashew

Ø  Seeds such as sunflower, chia 

Ø  Dried beans  

 

TAKE HOME MESSAGE

 

Vegan must consume 2 mcg and 2.6 mcg of vitamin B12 daily either through supplementation or fortified foods during pregnancy and lactation, respectively. 

 

Pay extra attention when taking vitamin D supplements as excessive intake can lead to fetal abnormalities.