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There are as many reasons to adopt a vegetarian lifestyle as there
are types of vegetarians, which range from vegan, who consume
no animal products, to those who occasionally eat some meat. The
driving force may be a person's feelings about animals and cruelty.
Environmental concerns or religious reasons inspire others. Still
others choose to become vegetarians for their health.
Health
Benefits
At last, the vegetarian diet has found a place in mainstream eating
plans. In a position paper issued jointly with the Dietitians of
Canada, the American Dietetic Association (ADA) says that "appropriately
planned vegetarian diets are healthful, nutritionally adequate,
and provide health benefits in the prevention and treatment of certain
diseases. "…Vegetarian diets," the paper continues, "offer a number
of nutritional benefits, including lower levels of saturated fat,
cholesterol, and animal protein as well as higher levels of carbohydrates,
fiber, magnesium, potassium, folate, and antioxidants such as vitamin
C and E and phytochemicals."
Now raising concerns as a potential epidemic in this country (partly
because of the large number of children and youth developing the
disease), Type 2 diabetes occurs less often in vegetarians, as does
high blood pressure. People eating a plant-based diet also have
lower cholesterol, lower body mass indexes (a measure of obesity),
and lower rates of death from some kinds of heart disease than those
whose diet is not plant based. Rates of both colon and prostate
cancer among vegetarians are lower than those of non vegetarians.
No wonder that groups like the American Institute of Cancer Research,
the American Heart Association, and the American Academy of Pediatrics
today recommend plant-based diets, with a minimum of meat.
Making
the Leap
Going vegetarian means more than leaving an empty spot on the
plate where meat used to be. Whether you intend to cut down on
the amount of animal protein in your diet or to eliminate it altogether,
a little research can go a long way in preventing deficiencies
of vital nutrients. For many, the two main dietary concerns are
protein and calcium.
Vegetarian
Protein
As long as you eat a variety of high-quality plant foods and enough
good food to maintain energy, protein shouldn’t be an issue.
The Traditional Healthy Vegetarian Diet Pyramid developed by Oldways
Preservation and Exchange Trust includes recommendations for high-protein
foods that, along with brightly colored fresh fruits and vegetables,
should make up the greatest part of a vegetarian diet:
- Whole
Grains
Barley, Bulgur, Flax, Kasha, Millet, Oats, Rice, Rye Wheat
- Legumes
Beans, (including black beans, black eyed peas, kidney beans,
lentils, navy beans, pinto beans, red beans), peanuts, soy (including
tofu).
Plant
Based Calcium
Calcium is, of course, another nutrient that’s necessary
for overall health and bone strength. Research has shown that
vegetarians who use some dairy foods consume an amount of calcium
comparable to that consumed by those who are not vegetarians.
Even vegans can build and maintain healthy bones and teeth by
including the following foods in their daily eating plans:
- Green
Vegetables
Especially broccoli and dark, leafy greens such as kale
- Legumes
Beans (kidney beans for example, contain about 144 mg of calcium
per cup), tofu (read the label to be sure it's been processed
with calcium sulfate), and soymilk (with calcium added).
Supplementing
the Vegetarian Diet
Most Americans, whether they’re omnivores or vegetarians,
benefit from a daily multivitamin and mineral formula. For vegetarians,
licensed nutritionist Frances M. Berg, MS, adjunct professor at
the University of North Dakota, School of Medicine, emphasizes
the need for vitamin B12, which she calls an “essential
vitamin missing in plant foods.” Women who are pregnant,
breastfeeding, or planning to conceive need vitamin B12 and at
least 400 micrograms of folate. Parents of vegetarian children
and adolescents want to be sure their diets include plenty of
fresh fruits and vegetables and sources of vitamin D (especially
important where sun exposure is limited or sun block is used),
such as cod liver oil.
Make
Mealtime Easy
Fortunately, incorporating nutritious vegetarian dishes into your
conventional meal planning isn’t difficult. If people in
your house have a variety of eating styles, start with a dish
made with the most restrictive diet in mind, and build from there.
Start with a casserole combining vegetables and brown rice that
will satisfy a vegan, and then include separate dishes such as
grated cheddar cheese, yogurt, broiled salmon, deviled eggs, so
that all the diners can add what they want to their plates.
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| Better
for the Environment
In terms of negative effects on the environment, eating meat is
number two on a list compiled by the Union of Concerned Scientists
(UCS). For example, beef production accounts for 17 times more
water pollution damage than pasta production, according to Warren
Leon, PhD, coauthor of The Consumer’s Guide to Effective
Environmental Choices and Is our Food Safe? (Three Rivers Press,
1999 and 2002, respectively). “Because it also uses far
more land than grain, the production of beef is 20 times more
threatening to wildlife habitats than the production of pasta,”
he says.
Antibiotic
resistance is another area of concern for people who choose vegetarianism
for environmental reasons. According to UCS estimates, “70
percent of antibiotics in the U.S. are fed to healthy pigs, cows,
and chickens to promote growth and prevent disease.” This
group also reports that “the Centers for Disease Control
considers animal use of antibiotics to be the major cause of food-borne
illnesses that resist treatment with antibiotics.” |
