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A vegetarian has made the decision to exclude most or all animal products from his or her diet. Instead the focus is on fruit, vegetables, unrefined grains, seeds, nuts and legumes.
A vegan's diet is based on plants of many kinds. Vegans don't eat meat or any type of animal products or any processed foods that have animal products like gelatin in them.
For some on a vegan diet, even some kinds of wine and sugar are excluded by virtue of the fact that they are processed through the use of some animal products. Gelatin is made from animals. Rennet, which is used to make some kinds of cheese, is made from calf intestine scrapings.
A lacto-vegetarian includes dairy products. A lacto-ovo-vegetarian will eat dairy products and eggs.
A macrobiotic diet may also be a vegan diet. There is no room in a macrobiotic diet for meat or animal products, although some macrobiotic diets may include seafood. Refined foods, processed foods and stimulants like caffeine are also excluded.
Some vegetarians have made this dietary decision out of moral or religious beliefs. Some are acting on political principles. Sometimes vegetarianism is embraced with the view that it is the healthiest choice.
And vegetarianism can be healthy for many people, as long as potential nutritional deficiencies are guarded against. Vitamins B12 and D, as well as iron and zinc are not as easily provided by a vegetarian diet. It is possible to get enough protein from a vegetarian diet but it does take more planning for this to occur.
According to an article on Wisegeek.com, vegetarians are less likely to have chronic diseases. Cancer, coronary heart disease, diabetes, and high blood pressure, for instance, are 40 percent less likely to occur in vegetarians.
An article on Medline Plus has cautioned that pregnant and nursing women need to be more careful than others to avoid the possibility of nutritional deficiencies. Teens and children who are still growing have greater nutritional needs, which also make a vegetarian diet more challenging. Care must be taken to provide adequate nutrients for health and growth.
Still, according to dieticians, vegetarians who take their eating habits seriously and plan conscientiously can supply their needs for nutrition sufficiently to be able train athletically.
It would be helpful to eat frequently, carrying snacks so they can be consumed as needed. Drinks that have added nutrients in the form of smoothies and other fortified beverages will help keep your weight and strength up.
Jody Smith is a freelance writer for EmpowHER.com.
Sources:
What Is an Ovo Lacto Vegetarian
http://www.wisegeek.com/what-is-an-ovo-lacto-vegetarian.htm
What Does It Mean to be Vegetarian?
http://www.empowher.com/diet-amp-nutrition/content/what-does-it-mean-be-vegetarian
Has it been Proven that a Vegetarian Diet is Really Healthier?
http://www.wisegeek.com/has-it-been-proven-that-a-vegetarian-diet-is-really-healthier.htm
Vegetarianism
http://www.nlm.nih.gov/medlineplus/ency/article/002465.htm
Becoming a Vegetarian
http://kidshealth.org/teen/food_fitness/nutrition/vegetarian.html
Eating Well for Vegetarian Athletes
