A vegetarian diet focuses on plants for food. These include fruits, vegetables, dried beans and peas, grains, seeds and nuts. There is no single type of vegetarian diet. Instead, vegetarian eating patterns usually fall into the following groups:
• The vegan diet, which excludes all meat and animal products
• The lacto vegetarian diet, which includes plant foods plus dairy products
• The lacto-ovo vegetarian diet, which includes both dairy products and eggs
If your diet includes these nutritious foods on a regular basis, your intake of vitamins, minerals and phytochemicals should be perfectly adequate.
Carrots, Sweet potatoes, Red peppers, Spinach, Wheatgerm-oil, Black currants, Yeast extracts, Seaweeds, Peanuts (plain), Lentils, Black-eye beans, Soy beans, Poppy seeds, Sesame seeds, Figs, Bananas, Tofu (steamed), Pumpkin seeds, Brazil nuts, Walnuts, Flaxseed oil, Broccoli, Mango, Peaches, Nectarines, All green leafy vegetables, Vitamin B12 fortified foods, Vitamin D fortified foods.
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