Foods for Vegetarians

According to certified personal trainer Renee Cloe, there are three types of vegetarians. Vegans exclude milk, eggs and meat. Lacto-vegetarins exclude meat and eggs, and lacto-ovo vegetarians eat both milk and eggs but not meat. Regardless of what type of vegetarian an individual is, he needs to find other sources of proteins, vitamin and minerals that do not come from animals to ensure health and wellness. These can come in a number of forms.

Grains

• According to the American Dietetic Association, vegetarians should eat whole grains. Enriched refined grains can also be beneficial.

Fruits and Vegetables

• Fruits and vegetables both contain a number of vitamins and minerals. Though both should be eaten, vegetarians should consume a higher number of vegetables than fruits, as these are more nutrient dense.

Legumes and Nuts

• Legumes and nuts are excellent sources of protein for vegetarians. Legumes include soy products such as soy milk and tofu.

Other Protein Rich Foods

• Seeds and seed butters are high in protein. Some vegetarians may also get their protein from dairy products.

Healthy Fats

• Foods that provide healthy fats are seeds, nuts and avocado. Healthy fats are important to the overall health of vegetarians.

Calcium-Rich Foods

• Calcium is most easily attained from dairy products. For vegetarians who do not eat dairy products, calcium can also be found in green leafy vegetables.