The three eating patterns are: An exclusive vegetarian refrains from eating all kinds of meats and animal products; the lacto vegetarian consumes only plant foods and milk; and the lacto-ovo vegetarian includes dairy products and eggs.

Benefits of a vegetarian diet are as follows:

1. Vegetables are zero in any animal fat, much lower on total fats, saturated fats and cholesterol. Studies discovered that the veggie diet reduces the danger of obesity, cardio vascular diseases, heightened blood pressure, diabetes mellitus and some types of cancer.
2. Vegetables are healthier if it includes the essential substances needed by the body. Plants do not have much protein but whole grains, legumes, nuts, seeds and soybeans can approximate the body’s need for this nutrients. Dried beans, spinach, enriched plant products, brewer ’s yeast and dried fruits can substitute iron from red meat. Animal meat has Vitamin B12 but fortified bread, cereals, soybeans and brewer ’s yeast also supply it. Vitamin D emanates from the sun. Calcium are contained in rich green vegetables as spinach, kale, broccoli, legumes and soybeans; and Zinc which is needed for growth and development is also found in grains, nuts and legumes.
3. Food nutrients, which are sourced from animal products are also sourced out from the plants.

A vegan can still eat meat by being a flexitarian who is a semi-vegetarian by occasionally consuming meat. There are three diet plans: the beginner – which has 2 meatless days and consumes 26 ounces of meat a week; the advanced – which has 3 meatless days and a total of 18 ounces of meat weekly and the expert which limits to 5 meatless days and partakes only 9 ounce of meat a week.

You can enjoy the benefits of a vegetarian diet and eat meat once in a while.