Lacto-vegetarians eat milk and milk products but exclude eggs, meat, fish poultry, fish or seafood.

Semi-Vegetarians usually exclude meat, but occasionally include poultry, fish or seafood.

Vegans (or strict vegetarians) do not eat any foods that come from animal sources.

During pregnancy, most vegetarians can meet their nutrition needs if they include milk products, eggs and a variety of vegetables, fruits, legumes (dried peas, beans and lentils) and whole grains in their diet.

A strict vegetarian diet is not adequate for pregnancy. Supplements of iron, vitamin D, calcium and vitamin D12 are usually required.

There are differences between the protein that comes from animals and the protein that comes from plants. Plant proteins are incomplete. This means they do not contain all the building blocks or essential amino acids contained in animal proteins. Combining a plant protein with a small amount of animal protein or another plant protein can make a complete protein.

Following are some examples of possible food combinations.

(Some examples of legumes are lentils, peanuts, kidney, navy, lima beans and chick peas)

Rice + Beans
Crackers + Split Pea Soup
Tortillas + Beans
Corn Bread + Vegetarian Chili
Brown Bread + Baked Beans
Bread + Peanut Butter.

Tofu + Sesame Seeds
Chick Peas + Sesame Seed Plate
Casserole of Lentils + Almonds, Nuts or Sunflower Seeds

Your local public health nutritionist or dietitian can help you plan a healthy vegetarian diet.