vegetarianism

What Is Vegetarianism?

Vegetarianism is the practice of following plant based diets. A vegetarian diet could be low in certain nutrients that are found in meat, poultry and fish.In general, red meat consumption is eliminated from all vegetarian diets. Here is a list of the most common vegetarian practices, from the most restrictive to the least restrictive:

• Vegans are strict, total, or pure vegetarians. They eat only foods from plant sources, such as nuts, fruits, vegetables, beans, and grains.

• Lacto-vegetarians eat plant foods and dairy products.

• L a c t o - ovo- vegetarians eat plant foods, dairy products, and eggs.

• Pesco-vegetarians eat plant foods, dairy products, eggs, and fish.

• Partial- vegetarians eat all foods except red meat.

Why do They Become Vegetarians?

They choose a meatless lifestyle for a number of reasons, including the following:

• Animal rights concerns
• Religious or cultural beliefs
• Diet and health concerns
• Family decision
• Food likes and dislikes

What Are the Benefits?

Some of the health benefits of a vegetarian diet may include:

• Decreased blood cholesterol levels and blood pressure.

• Lower incidence of heart disease, some forms of cancer, and digestive disorders like constipation and diverticula disease.

• Lower incidence of obesity and some forms of diabetes.

Are there nutrients that vegetarians don't get enough of?

A vegetarian diet could be low in certain nutrients that are found in meat, poultry and fish. These include calcium, iron, vitamin B12 and vitamin D. You also have to be sure to eat enough protein.
Here are some important nutrients that you need, why you need them, and vegetarian foods that contain these important nutrients.
Protein
Protein helps muscles remain strong. Vegetarian foods that contain protein include beans, nuts, nut butters, lentils, tofu and other soy products.
Iron
Iron plays a very important role in the formation of red blood cells. Nonmeat foods that are high in iron are dried beans, spinach, beet greens, prunes, and iron-fortified cereals and bread. Foods that are high in vitamin C (citrus juices, citrus fruit and red peppers, for example) help the body absorb iron.
Calcium
Calcium is very important for healthy bones and teeth. Milk products are a great source of calcium. Vegans can get calcium from plant foods such as leafy greens (dark ones such as kale and collard greens), broccoli, tofu, beans and fortified soy milk.

Vitamin B12
Lack of vitamin B12 can also cause anemia. Other problems include poor memory and weak muscles. Consumption of enough vitamin B12 is usually not a problem for vegetarians who eat eggs and milk products, since B12 is found in foods of animal origin. It is found also in multivitamin supplements and fortified cereals.
Vitamin D
Vitamin D is important in helping the body use calcium. There are only a few foods that are high in vitamin D naturally. Most brands of milk contain vitamin D, as do many multivitamins. Exposure to sunlight also stimulates the body to produce vitamin D.

Why Is It Essential to Select a Balanced Menu?

If you choose to be a vegetarian, variety in your diet is essential to ensure an adequate intake of nutrients. Vegetarians who find their caloric intake is not adequate to sustain a healthy body weight should increase the size of their meals and the frequency of their snacks. It is important that calories are not obtained through unhealthy, highfat, and sugary snack foods. A vegetariancan be well nourished if the diet selected provides an adequate amount of protein, vitamins, and minerals.

Since vitamin B12 is found only in animal products, a vitamin B12 supplement, fortified cereal, or fortified soy milk is necessary for strict vegans. Iron and calcium intake is often low in vegetarian diets, and a supplement may be needed for these nutrients. If you are a vegetarian and are concerned about meeting your nutritional needs, please seek advice from a qualified health professional.