Vegetarians come in three classifications. The vegan group eats fruit, vegetables, grains, nuts and seeds. This group should take B-12 supplements, said Pyjar said. Ovo-lacto vegetarians include eggs and dairy products in their diets. And the lacto type will eat dairy products, but no eggs.
Dairy foods have complete protein.
And protein is found in avocados, nuts, peanut butter, sesame tahini, almond butter. But soy bean products rank at the top of the list of vegetable sources for protein, she said. Deeper-colored vegetables have higher vitamin and mineral content. Again, she recommends supplemental vitamins and minerals. Food values do not influence David Martinez, 7.