While some follow a vegetarian diet because of animal rights or religious duty, others follow it for health reasons. For those trying to manage or prevent chronic diseases it can be an option. Some people wrongly believe that vegetarians do not get enough protein and that following this type of diet is unhealthy. The reality is that a well-planned vegetarian diet can meet all of the daily nutritional needs and help maintain good health.
Identification
While some follow a semivegetarian diet or flexitarian diet, which allows some consumption of meat, poultry or fish, there are only three true types of vegetarian diets. One type is lacto-ovo vegetarian diet, which excludes meat, fish and poultry. Lacto-vegetarian excludes the above plus eggs and foods made with eggs. The strictest type is a vegan diet, which excludes all of the above plus dairy products, honey and any other food that comes from an animal. When carefully planned, a vegetarian diet can provide all the calories and nutrients needed, states MayoClinic.com.
Benefits
Following a vegetarian diet is not only healthy, it also appears to lower the risk of obesity, coronary heart disease, heart attack, stroke, high blood pressure, diabetes mellitus and some forms of cancer, claims the American Heart Association. This is because a healthy vegetarian diet tends to be low in fat and calories and the goal is to eat a variety of foods. It is not necessary to consume animal products to get all the required nutrients and anyone, at any age, can follow a vegetarian diet.
Considerations
It is important for vegetarians to consume a well-balanced mix of foods. Protein needs can easily be met by eating a variety of fruits and vegetables as well as kidney, navy, edamame and black beans, tofu, nuts, seeds and whole grains. Eating complementary proteins is no longer advocated, as long as the overall diet is well balanced, states the Cleveland Clinic.
For those following a vegan diet, there are many soy-based options such as soy milk, soy cheese, soy yogurt, soy meat alternatives and many other products, which be found in most supermarkets. Having a variety of fruits and vegetables will also protect against iron deficiency, which is no more common in vegetarians than nonvegetarians. While it may take some initial planning and label reading, a vegetarian diet can be healthy and should include a variety of foods.
Warnings
Even when following a vegetarian diet, it is important to read labels. With vegetarian choices more available, products may have fat and salt added to them to make them taste better. Even vegetarians can develop heart disease, high blood pressure and high cholesterol if consuming too much fat and salt. To help prevent complications, the American Heart Association recommends choosing low-fat dairy products. In addition, strict vegetarian diets can be high in carbohydrates or foods that are high in calories, so it is necessary to watch caloric intake and control portion size.
Solution
Changing to a vegetarian diet can be challenging and, like any major life change, it is important to do so slowly, if possible. Start by switching some of the meals to vegetarian to allow your body to slowly adjust. It is also helpful to look at books and other sources of recipes, to learn how to add flavor and variety. If there are any concerns about nutritional needs, a physician can run a blood test to make sure levels are where they should be. A registered dietitian can help with meal planning and finding alternatives to animal-based foods.
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