There are several different types of vegetarians so that these days, when someone states that they are a vegetarian, they could be any one of the following:

· Lacto-ovo vegetarians – these people eat eggs and milk and are the most common group.
· Fish eating vegetarians are the next most common group.
· Lacto vegetarians – these people have milk products.
· Vegans – these people have no animal products at all and no milk and eggs.
· Macrobiotics – these are like vegans and use only unprocessed, unrefined natural and organic cereals, grains and condiments.

The good points about being a vegetarian are that it results in a reduction of heart disease, diabetes and weight problems. It also reduces several cancers including breast, bowel, bladder, prostate, pancreas and lung. Heart disease is reduced by 24%, probably because of the lower intake of saturated fat and cholesterol. Other benefits of vegetarianism include lowering of blood pressure, reduction of rheumatoid arthritis symptoms, reduction of Parkinson’s disease and diverticular disease.

The bad points about being a vegetarian is that there is a high risk of becoming deficient in iron, vitamin B12, omega 3 fatty acids, calcium, zinc and vitamin D. The people who are more at risk of this are those that don’t eat eggs and milk, because eggs, milk and meat contain vitamin B12 and B12 is important for the central nervous system. 

People who are more at risk as vegetarians are pregnant and breastfeeding women, children and some athletes. The developing foetus needs all of its vitamins in order to develop normally. Young children’s intellectual development depends on iron, B12 and omega 3 fatty acids.

Tips to help vegetarians include the following:

· Have vitamin C-containing foods with your iron-containing foods to aid absorption of iron into your body, for example citrus and kiwifruit.
· Avoid coffee and tea with food because it blocks iron absorption from your food.
· If you are avoiding milk and/or eggs then you are at high risk of a nutritional deficiency so it would be wise for you to get advice about your diet from a health professional. 

Finally, the ideal diet is to be largely vegetarian with some meat, fish and chicken, and a low emphasis on red meat. In fact, this is the Mediterranean diet which so often has been mentioned as being the ideal diet worldwide.