What Is a Vegetarian Diet?

Approximately 3 percent of the U.S. population follows a vegetarian diet, meaning that they choose not to eat meat. Not all vegetarians are alike because some are more strict than others in regard to which products they eliminate from their diets. Also, not all vegetarians have adopted their meatless diets for the same reasons, although all followers are simultaneously benefiting their health, animals and the environment. A vegetarian diet does not have to lack protein, due to the variety of natural sources and manufactured alternatives that the food industry has made available.

Types of Vegetarianism

The phrase "a person who does not eat meat" does not adequately describe the degrees to which different followers interpret their vegetarianism. The hierarchy from loose to strict exclusion of animal products would be pescatarians, lacto-, ovo-, or lacto-ovo vegetarians, then vegans. Pescatarians either include fish in their diets because of the omega fatty acids or because they do not view fish as meat. Lacto-vegetarians include dairy products but not eggs, ovo-vegetarians include eggs but not dairy products, and lacto-ovo vegetarians consume both. Vegans exclude all animal products from their consumption, including honey and products containing gelatin (which is derived from animal bones).

Reasons to Follow a Vegetarian Diet

Vegetarianism can be adopted only as a healthy eating plan or out of compassion for animals and the environment. The difference is that individuals who adapt their eating for health reasons consider themselves being "on a diet," while those concerned with animal and environmental welfare incorporate meat-free eating into their conscientious lifestyles. According to the American Dietetic Association, vegetarian health benefits include lower body weight and reduced risk of high blood pressure, diabetes, cardiovascular disease and all types of cancers. This is due to increased consumption of fruits, vegetables and whole grains, and decreased consumption of cholesterol and saturated fat. Vegetarian diets also reduce farm animal death and abuse, save natural resources such as water and land used to produce livestock, and reduce greenhouse gas emissions.

Vegetarian Foods and Protein Sources

A healthy adult's daily caloric intake should include 10 to 20 percent of the calories from protein sources. One common misconception is that vegetarians do not consume enough protein, but vegetarians have a variety of faux meat, soy, nut, bean, and vegetable protein sources from which to choose. Protein-dense items include seitan (the gluten portion of wheat), tempeh (fermented soybeans pressed together), tofu (soybean "curd"), vegetarian burgers and hot dogs, and textured vegetable protein. Other sources that do not contribute as much protein per gram include all types of nuts, soybeans, lentils, black beans, soy milk, soy yogurt, spinach, broccoli and peas. Not all products that are labeled as "veggie" are also vegan, so individuals who avoid all animal products should closely inspect ingredient labels.