Food Bank Article: Vegetarian Diets - WRAL.com

Posted: 16 May 2021 06:02 AM PDT

By Sara Clement, RD, LDN

Did you know that there are multiple different types of vegetarian diets? Learn about the distinctions between them and ways to add vegetarian dishes to your diet in this article from the Food Bank of Central & Eastern North Carolina. Plus, you'll find a tasty recipe for Dressed Lentils.

Vegetarian Diets

By: Sara Clement, RD, LDN, Director of Nutrition Education at Food Bank of Central & Eastern North Carolina

Have you ever wondered what the different types of vegetarian diets are?

Lacto-vegetarian diets: Exclude meats, fish, poultry, and eggs, as well as foods that contain them. Does eat milk, cheese, yogurt, butter, and other dairy products.

Ovo-vegetarian diets: Exclude meats, poultry, seafood, and dairy products. Does eat eggs.

Lacto-ovo vegetarian diets: Exclude meat, fish, and poultry. Does eat dairy products and eggs.

Pescatarian diets: Exclude meats, poultry, dairy, and eggs. Does eat fish.

Vegan diets: Exclude meats, poultry, eggs, dairy, and all foods that contain these items.

When deciding on vegetarian meals, make sure to choose foods that are rich in nutrients. Eat a variety of plant-based protein items like beans, lentils, nuts, and seeds. Add beans or nuts into salads, nuts into main dishes, and beans into soup for balanced meals. If your diet does not include dairy, make sure to find calcium from fortified-food items like tofu, milk alternatives, cereals, and dark leafy greens.

When choosing a vegetarian diet, always start small when incorporating new foods and consult your primary care doctor before making any major diet changes.

Dressed Lentils Recipe

Enjoy the following recipe for Dressed Lentils shared by Food Bank of Central & Eastern North Carolina Social Media Ambassador Tessa Nguyen RD, LDN.

Healthy Recipe Videos

The Food Bank of Central & Eastern North Carolina has put together a series of healthy recipe videos that are available to watch on YouTube.com HERE.

About the Food Bank of Central & Eastern North Carolina: The Food Bank of Central & Eastern North Carolina is a nonprofit organization that has provided food for people at risk of hunger in 34 counties in central and eastern North Carolina for 40 years. The Food Bank serves a network of more than 900 partner agencies such as soup kitchens, food pantries, shelters, and programs for children and adults through warehouses in Durham, Greenville, New Bern, Raleigh, the Sandhills (Southern Pines), and Wilmington.

The Food Bank not only feeds those who are hungry; but also works to benefit community health. That's why, in 2016, the Food Bank launched a Community Health & Engagement Department. With two nutritionists on staff, the Food Bank shares recipes, healthy tips, and other resources for partner agencies and neighbors in need. The on-site teaching kitchen in Raleigh offers cooking demonstrations and nutrition education to highlight easy, quick, and low-cost recipes using healthful foods like whole grains, fresh produce, low fat dairy, and lean meats.

Monthly Articles from the Food Bank

The Food Bank of Central & Eastern North Carolina shares regular articles about nutrition and health education so we know what to look for when we head to the grocery store and plan our healthy meals.

February 2020 Article: New changes to the food label guidelines