tion). A vegan diet includes only foods from plants: fruits, vegetables, legumes, grains, seeds, and nuts. A lacto-vegetarian diet is a vegan diet with cheese and dairy products added. An ovo-lacto-vegetarian diet includes eggs and dairy products. A semi-vegetarian diet excludes red meat, but includes chicken and fish, dairy products, and eggs with plant foods. Vegetarian diets are low in animal products, and lower in total fat, saturated fat, and cholesterol than regular diets. They are generally higher in carbohydrates, fiber, magnesium, potassium, boron, folate, carotenoids, and antioxidants such as vitamins C and E and the phytochemicals (American Dietetic Association). While studies have shown that vegetarians generally have a lower risk of obesity, coronary heart disease, high blood pressure, type II diabetes, and some forms of cancer, vegetarian diets can be unhealthy if they contain too many calories and not enough important nutrients (American Dietetic Association; American Heart Association). Like all diets, vegetarian diets must be carefully planned if they are to be nutritionally sound.
Because most, vegetarian diets do not contain animal products, other sources of protein must be eaten, and a varied source of plant proteins must be included in the diet to ensure all the essential and non-essential amino acids are consumed in adequate quantities (American Heart Association). These can be obtained from whole grains, legumes, vegetables, seeds, and nuts. Soy protein can also be used,
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