Buckeye Sports Nutrition

Many people believe that vegetarian diets are for the ultra-health conscious and that they are largely comprised of "nuts and berries."  The truth is, vegetarian diets come in a variety of forms each of which may or may not be healthy.

The most restrictive form of vegetarianism is a vegan.  Vegan's abstain from all types of animal products.  People choose a vegan lifestyle for many reasons including religious beliefs, environmental issues, and health concerns.  While a vegan diet can be healthy, there are several nutrients such as calcium and vitamin B12 which are either difficult or impossible to obtain from plant sources, therefore it is a good idea for vegans to take a multivitamin / mineral to fill any nutrient voids.

People who do not eat any animal flesh, but do consume milk and eggs are called lacto-ovo vegetarians (lacto = milk, ovo = egg).  With this type of vegetarianism, nutrient deficiencies are less likely as long as the diet includes a variety of fruits, vegetables and grains.  Another variation of vegetarianism is the pesco-vegetarian who includes fish, but excludes other animal products.  As you might guess, there are combinations of lacto, ovo, and pesco vegetarians.  

People who abstain from eating red meat but eat poultry, fish and other animal products technically not vegetarians.  Ususally, the decision to abstain from red meat is the result of health concerns.  However, these efforts are often misguided.  A diet with moderate portions of red meat can be just as healthy as a diet which does not include red meat.  Red meat is an important source of protein, iron and zinc.

All types of vegetarian diets can be nutritionally adequate for athletes and non-athletes alike. However, a vegetarian diet can also be high in calories, fat and low in many nutrients.  There are many people who follow a "vegetarian" diet but still do not meet the minimum requirements for fruits and vegetables! A conscious vegetarian makes an effort to consume a variety of fruits, vegetables and whole grains at each meal. 

Click here to download a great factsheet from Colorado State University Extension!