Many people choose to follow a vegetarian diet for several reasons, including health concerns, animal-rights beliefs, environmental issues or religious views. A vegetarian diet full of healthy options provides most of the nutrients needed for optimal health and growth. Varying degrees of vegetarianism exist, and not all vegetarians eat the same things. Being aware of the options in vegetarianism can provide you with an array of dietary choices.
History
Vegetarianism has been present throughout history. The Vegetarian Society states that philosophers such as Plato and Socrates were vegetarians, and many early Christians were vegetarians. These early vegetarians opposed the way animals were treated and did not approve of killing them for food. Seventh Day Adventists, The Order of the Cross, most Hindus and some sub-sects of Roman Catholics practice vegetarianism, says the Vegetarian Society.
Types
There are different kinds of vegetarianism, and the diets can vary greatly. Vegans do not eat any animal products or animal by-products, including eggs, dairy products and honey, according to veggievisitors.com. Many do not wear clothing made from animal products as well. Fruitarians eat only fruit, seeds, nuts and parts of plants that can be obtained without destroying the plant. Individuals who eat dairy products but no eggs are called lacto-vegetarians; lacto-ovo vegetarians eat eggs and dairy products but stay away from meat and fish. Pollo-vegetarians eat chicken and turkey, but no red meat and pork; and pesce-vegetarians add fish to their diets, says veggievisitors.com. Flexetarians mostly eat vegetarian foods, but sometimes eat meat.
Nutritional Features
Vegetarian diets can be healthy if they are filled with healthy and nutritious foods. It is important to make sure that the diet still contains nutrients and minerals that may be lost when meat is not consumed. Good non-meat sources of protein include peanut butter, tofu, beans, soymilk and nuts, says the Vegetarian Resource Group. Calcium, vitamin D and iron can be obtained by eating dairy products, leafy greens, citrus fruits, broccoli, chickpeas and fortified soymillks are all ways to get the nutrition a vegetarian needs. For vegans, vitamin B12 is important because this vitamin is mainly in animal-based products; ways to get this vitamin include vitamin supplements and fortified cereals and soy products.
Benefits
According to the Mayo Clinic, a vegetarian diet can reduce the risk of heart disease, high blood pressure, type 2 diabetes and some cancers. Vegetarians tend to have lower body weights than non-vegetarians due to the lower calorie content of these diets, which further lowers risk of certain obesity-related diseases.
Considerations
Consulting with a dietitian may be helpful for an individual making the choice to go vegetarian. A dietitian can provide nutritional information and suggest meal plans and ensure that the diet is providing enough nutrients for an individual's activity level and nutritional needs, says the Vegetarian Resource Group.
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