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Diet Origins 

“Vegetarianism” dates back to a time before recorded history. It has roots in the civilizations of ancient India and Greece. The term “vegetarian” is thought to have been created or coined by the British Vegetarian Society in the mid 1800’s. The Latin root of the word refers to “the source of life”.

We will use the term “Semi-vegetarian” diet as a plant-based diet and include dairy products and the occasional inclusion of chicken or other poultry; fish and/or other seafood. The term “semi-vegetarian” has no precise definition; variations are lacto-ovo vegetarian, ovo-vegetarian, fexitarian, pollotarian and pescatarian.

Diet Philosophy 

Choose a healthy lifestyle!

Reduce your carbon footprint!

The most common reasons people choose a semi-vegetarian diet are health, ethics, the environment and spiritual or religious beliefs.

A semi-vegetarian diet provides a wide variety of foods that are generally high in fiber, complex carbohydrates, vitamins, minerals and phytochemicals; an abundance of fruits and vegetables, nuts and seeds. Plant foods have compounds that protect health. Low-fat and fat-free dairy products help control calorie intake. Research shows this all contributes to lower incidence of obesity, hypertension, cardiovascular disease, type 2 Diabetes and cancers. It might also protect against diverticular disease and gallstones.

A semi-vegetarian diet also reduces our impact on the environment.

Diet Claims

The 2010 USDA Dietary Guidelines states: “vegetarian style-eating patterns have been associated with improved health outcomes-lower levels of obesity, a reduced risk of cardiovascular diseases, and lower total mortality. Several clinical trials have documented that vegetarian eating patterns lower blood pressure”.

The guidelines also state: “On average, vegetarians consume a lower proportion of calories from fat (particularly saturated fatty acids); fewer overall calories; and more fiber, potassium, and vitamin C than do non-vegetarians. Vegetarians generally have a lower body mass index. These characteristics and lifestyle factors associated with a vegetarian diet may contribute to the positive health outcomes that have been identified among vegetarians”.

Diet Structure

The diet structure is composed of vegetarian adoptions of the USDA food patterns. When choosing fruits and vegetables, try to include mostly fresh fruits and vegetables. No one food guide represents the only or best way to meet your nutrient needs. It includes all USDA recommended food groups.

Food Restrictions

No whole milk or whole milk products – no red meat or pork. Limit seafood or poultry to 1-2 servings per week. Limit sodium, added sugars, saturated fat (found in meats, dairy foods and eggs), trans fat (found in margarine and hydrogenated shortenings and in many commercial baked products).  Limit cholesterol rich foods.


It is recommended to use guidance by your health care professional when adding vitamins and mineral supplements to your diet.

Diet Testing

The diet is composed of vegetarian adoptions of the USDA Dietary Guidelines for Americans 2010. 

View Sample Menu Now