What Type of Vegetarian are You?

Many people are confused by the different types of vegetarian diets there are.

Vegetarians can be separated in to mainly four types:

Type 1) Semi vegetarians - These 'vegetarians' eat all types of foods in their diet - including meat. However these individuals limit the amount of animal products they consume. I would be considered a semi vegetarian.

Type 2) Lacto vegetarian - Individuals in this group are a step up from the semi vegetarians. They avoid all animal products except for dairy products in their diet.

Type 3) Lacto-ovo vegetarians - This type of vegetarian diet excludes all meat except for dairy and eggs. Not too different from the previous type.

Type 4) Vegans - These are the 'hard-core" vegetarians who avoid all animal products in their diet, such as meats, dairy products, and eggs. The vegan diet rely on lentils, beans, soy products etc…

But as of late, there is another classification:

Pescatarian (also spelled pescetarian)
The word “pescatarian” is occasionally used to describe those who abstain from eating all meat and animal flesh with the exception of fish. Although the word is not commonly used, more and more people are adopting this kind of diet, usually for health reasons or as a stepping stone to a fully vegetarian diet.

As a vegetarian the main nutrients that must be emphasized are; protein, iron, calcium, zinc, riboflavin, and vitamin B12.
Lacto/ovo diets provide protein by means of milk and egg white.
On a vegan diet, protein needs must be met by legumes (nuts, peas, lentils, beans, etc). Combining beans and other legumes with various dishes can provide the Recommended Daily Allowance (RDA) of protein – normally a gram per kilogram of body weight. While Soy milk is an excellent source of protein, it has high estrogen levels which, being a factor in the physical maturing process is undesirable for the vegan child. Calcium for vegans is available in vegetables like broccoli.

A Vegan recipe to try is:

Tempeh-Oatmeal Meatloaf

Vegetarian Times

Cooked oatmeal provides the binder for raw oats, tempeh, onions, tomatoes, and spices in this home-style favorite. If you don’t have herbes de Provence in your spice collection, substitute Italian seasoning mix, fines herbes, or 2 teaspoons poultry seasoning.

Ingredient List

Serves 6

2 cups old-fashioned oats, divided
2 cloves garlic, minced (2 tsp.), divided
1 bay leaf
1 Tbs. olive oil
1 small onion, chopped (1 cup)
1 Tbs. herbes de Provence
1 15-oz. can chopped tomatoes
1 8-oz. pkg. tempeh
3/4 tsp. vinegar
3/4 tsp. sugar
3/4 tsp. baking powder
1 1/2 cups prepared marinara sauce

Directions

1. Preheat oven to 350°F. Coat large loaf pan with olive oil cooking spray. Bring 1/2 cup oats, 1 tsp. garlic, bay leaf, and 1 cup water to a boil in saucepan. Reduce heat to medium-low, cover, and cook 10 minutes, or until oatmeal is thick, stirring occasionally. Remove from heat, remove bay leaf, and set aside.
2. Heat oil in large skillet over medium heat. Add onion, and sauté 3 to 5 minutes, or until translucent. Add herbes de Provence and remaining 1 tsp. garlic, and sauté 1 minute more. Add chopped tomatoes and juice. Crumble tempeh into mixture, and stir in vinegar and sugar. Season with salt and pepper, if desired.
3. Transfer tempeh mixture to food processor, add cooked oatmeal, and blend until combined. Add remaining 1 1/2 cups oats and baking powder, and pulse until combined.
4. Spread oat mixture in prepared loaf pan. Spray top with olive oil cooking spray, and pour marinara sauce over top. Bake 50 minutes to 1 hour, or until top begins to brown and marinara sauce is hot and bubbly.

Nutritional Information

Per serving: Calories: 289, Protein: 14g, Total fat: 10g, Saturated fat: 2g, Carbs: 38g, Cholesterol: 1mg, Sodium: 449mg, Fiber: 6g, Sugars: 10g