Vegetarian diet: How to get the best nutrition

A healthy vegetarian diet consists primarily of plant-based foods, such as fruits, vegetables, whole grains, legumes, nuts and seeds. Because the emphasis is on nonmeat food sources, a vegetarian diet generally contains less fat and cholesterol, and typically includes more fiber.

Vegetarians fall into groups defined by the types of animal-derived foods they eat:

• Vegans eat only plant-based foods. They don't eat foods from animals, including meat, poultry, fish, milk, eggs and cheese.
• Lacto-vegetarians consume milk and milk products along with plant-based foods. They omit eggs as well as meat, fish and poultry.
• Lacto-ovo vegetarians eat eggs, milk and milk products, such as cheese and yogurt, in addition to plant-based foods. They omit red meat, fish and poultry.
• Flexitarians (semivegetarians) primarily follow a plant-based diet but occasionally eat small amounts of meat, poultry or fish.

To keep your vegetarian diet on track, you may find using a vegetarian food pyramid helpful.
This pyramid outlines various food groups and food choices that, if eaten in the right quantities, form the foundation of a healthy vegetarian diet.

No matter what your age or situation, a well-planned vegetarian diet can meet your nutritional needs. Even children and teenagers can do well on a plant-based diet, as can older people, and pregnant or breast-feeding women. If you're unsure whether a vegetarian diet is right for you, talk to your doctor or a registered dietitian.