The vegetarian diet consists of plant-based foods, like fruits, vegetables, grains, beans, seeds and nuts. It excludes meat, fish and poultry. There are a few variations on the diet. Lacto vegetarians will eat plant foods plus dairy products. Lacto-ovo vegetarians eat plant foods, dairy products and eggs.

Another subset of the vegetarian diet is the vegan diet. Vegans avoid animal meat as well as foods that come from animals, like eggs, milk, cheese and honey. In addition, vegans will not use any products that come from animals, such as leather, furs, silk and some soaps.

According to the Vegetarian Resource Group, about 2.3 percent of American adults are vegetarians. About 1.4 percent are vegan. There are many reasons for choosing a vegan lifestyle. A carefully planned and balanced vegan diet can provide most essential nutrients. Compared to those who follow an animal-based diet, vegans are less likely to be overweight or obese, have less body fat, a lower blood pressure and lower cholesterol levels. Those who consume a plant-based diet also have lower rates of death from cardiovascular disease.

Vegan Athletes

Long ago, many people believed a high protein meal with animal meat was essential for peak performance. However, protein needs can come from plants. In fact, more than a hundred years ago (in the 1890s), many vegetarian athletes outperformed their meat-eating competitors.

Today, experts recognize the importance of carbohydrates (i.e., non-meat foods) in providing fuel for the body before an athletic event. Several famous athletes are vegans. Some of them include: Carl Lewis, an Olympic track star; Brendan Brazier, a professional triathlete (Ironman), Martina Navratilova, a world champion tennis player and Tony Gonzalez, tight-end for the Kansas City Chiefs.

Registered Dietitian Mark Rifkin, R.D., says the key to being a vegan athlete is to get the same building blocks in foods consumed through an animal diet - protein, carbohydrates, and healthy fats. Good sources of protein for a vegan are beans, lentils, nuts, seeds, peas and soy products.

While a well-planned diet will provide the basic nutrients, Rifkin says a vegan's diet may still lack some nutrients, especially vitamin D, omega-3 and vitamin B12. A little sunshine every day provides the body with vitamin D. Eating fortified foods increases levels of omega-3 and vitamin B12, as well as some other important nutrients, like iron, calcium and zinc.

For general information on vegetarian diets:

The Vegetarian Resource Group

The USDA