Choosing a vegetarian lifestyle involves making complex decisions about food. Some vegetarians do not eat meat because they do not believe in killing animals. Others become vegetarians for health benefits. The careless vegetarian diet may not include essential vitamins and minerals. However, including a wide variety of foods can help prevent nutrient deficiencies.
Types
A few variations of the vegetarian diet severely restrict foods, while others add flexibility. A vegan diet does not include any animal foods or products made from animal ingredients. Some foods, like gelatin may not appear to contain meat. However, gelatin uses animal parts in the ingredients. Lacto-ovo vegetarians consume eggs and milk. They also may eat fish. Semi-vegetarians have the most choices. They occasionally eat meat and animal products.
Aspects
The perfect vegetarian diet contains adequate amounts of protein, vitamins and minerals. Protein helps growth, maintenance and repair of body tissues, according to the Los Angeles University of California. Protein contains combinations of 20 amino acids. The body needs 9 essential amino acids from diet, because the body does not make these. Beans, nuts and soy provide excellent sources of protein to complement the vegetarian diet. Animal foods contain Vitamin B12, which can be lacking in a vegetarian diet. Vitamin B12 promotes growth and protects nerve fibers, according to the Los Angeles Unviersity of California. Vegetarians need to include fortified cereals, soy milk or a multivitamin to make sure their diet has enough B12. Vegetarians may not consume adequate amounts of iron, found in meats. Iron helps red blood cells carry oxygen to the rest of the body. Beans, spinach and whole grains should be included in the perfect vegetarian diet because they contain iron. Vegetarians should consume calcium-rich foods for bone health. Milk and cheese provide excellent sources of calcium. It's a good idea for vegetarians to take a multivitamin.
Benefits
The perfect vegetarian diet can reduce risk of many diseases. Studies suggest that vegetarians live 7 years longer, on average, and vegans extend life by 15 years, according to a report from Loma Linda University. Another study concluded that the Chinese, who eat the least amount of fat and animal products in their typical diets, have the lowest risk of heart attack, cancer and degenerative disease. Non-animal foods do not contain cholesterol. A diet low in cholesterol reduces risk of heart disease. Vegetarian foods like fruits and vegetables do not contain many calories. Controlling calories can help maintain weight. Whole grains included in the perfect vegetarian diet are complex carbohydrates and contain high amounts of fiber. Fiber helps diminish hunger cravings, because it's filling; and energy from complex carbohydrates is released slowly.
Misconceptions
Gaining weight remains a possibility on a vegetarian diet. The vegetarian diet doesn't necessarily exclude high-calorie foods. Baked goods, such as apple pies, contain many calories. Fried zucchini contains a lot of fat. In addition, fresh vegetarian foods may cost more money than processed foods.
Warning
Excluding animal products may cause nutrient deficiencies. Meat contains Vitamin B12 which helps maintain a healthy nervous system. Anemia can result from lack of Vitamin B12. Vitamin D can also be lacking in vegan diets. Vitamin D is added to milk, which helps maintain healthy bones. Infants and very young children should be supervised by a physician if they are on a vegetarian diet. They have higher requirements for protein, fat and nutrients, and may not receive all they need on the diet.
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