Vegetarianism 101

The term vegetarian can be confusing.  You may hear someone say they are vegetarian, but then see them eating eggs, or drinking milk, while another vegetarian may not consume any of these foods at all.  So, what is a vegetarian anyway?

Vegetarians fall into groups defined by the types of foods they eat:

Vegans are the strictest type of vegetarians, and eat only plant-based foods. They don't eat foods from animals, including meat, poultry, fish, milk, eggs and cheese.

Lacto-vegetarians consume milk and milk products along with plant-based foods. They avoid eggs, as well as meat, fish and poultry.

Lacto-ovo vegetarians eat eggs, milk and milk products, such as cheese and yogurt, in addition to plant-based foods. They avoid red meat, fish and poultry. This is the most common type of vegetarian diet.

What are the benefits of a vegetarian diet?

In addition to personal beliefs, a person may choose a vegetarian diet because of the health benefits. Research has shown vegetarians to suffer less heart disease, hypertension, obesity, diabetes, various cancers, diverticular disease, bowel disorders, gall stones, kidney stones, and osteoporosis.  A typical vegetarian diet closely matches dietary recommendations for healthy eating, being low in saturated fat and cholesterol and high in fiber, complex carbohydrates, and fresh fruit and vegetables.

Plan Carefully!

A vegetarian diet needs to be well planned in order to make sure that you meet all of your nutritional needs.  The more restrictive your diet is, the more difficult it is to get all the nutrients your body needs.

The following is a list of nutrients and non-meat sources of those nutrients that vegetarians can use to make sure they are consuming sufficient amounts.

Protein. Your body needs protein to maintain healthy skin, bones, muscles and organs. Vegetarians who eat eggs or dairy products will have an ample source of protein. Other sources of protein include soy products, meat substitutes, legumes, lentils, nuts, seeds and whole grains. For breakfast, try soy-based sausage patties or links. Add vegetarian meat substitutes such as tempeh or tofu to soups and stews. For barbecues, try veggie or garden burgers, soy hot dogs, marinated tofu or tempeh, and veggie kabobs.

Calcium. This mineral helps build and maintain strong teeth and bones. Vegans that avoid dairy should pay careful attention that they are getting enough.  Non-dairy sources of calcium include dark green vegetables such as spinach, turnip and collard greens, kale, and broccoli. Tofu enriched with calcium and fortified soy milk and fruit juices are other good options to boost calcium intake.

Vitamin B-12. Your body needs vitamin B-12 to produce red blood cells and prevent anemia. This vitamin is found almost exclusively in animal products, including milk, eggs and cheese. Vegans can get vitamin B-12 from some enriched cereals, fortified soy products or by taking a vitamin supplement.

Iron. Like vitamin B-12, iron is a crucial component of red blood cells.  The primary function of iron is to carry oxygen in the blood.  Vegetarians can find iron in dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables, and dried fruit.  Your body does not absorb the iron in plant products as well as the iron from animal products. Consuming foods high in vitamin C — such as strawberries, citrus fruits, tomatoes, cabbage and broccoli — at the same time you consume iron-containing foods can help your body to absorb the type of iron found in plant-based foods.

Zinc. This mineral is necessary for many biochemical reactions and also helps the immune system function properly.  Good sources of zinc for a vegetarian include whole grains, soy products, nuts and wheat germ.

The key to a healthy vegetarian diet is to enjoy a wide variety of foods. Since no single food provides all of the nutrients that your body needs, eating a wide variety helps ensure that you get the nutrients that your body needs!