Thinking about becoming a vegetarian? Join the crowd.
While meat still rules the menu for many Americans, a 2008 survey by the Harris Interactive Services Bureau for "Vegetarian Times" magazine found that approximately 3.2 percent of the U.S. population, or 7.3 million people, follow a strict vegetarian diet. In addition, the survey also found that 10 percent of U.S. adults follow a diet that leans greatly toward vegetarianism.
Add to that the more than 11.9 million people who say they are "definitely interested" in a vegetarian diet, and you can easily see vegetarianism may be on the rise.
Reasons to Switch
The reasons for switching or considering switching to vegetarianism are as varied as the people themselves: concerns abound over general food safety, animal rights, weight loss goals and the environment. But more than half of those, 53 percent, made the switch to improve their overall health.
Health Benefits
The Mayo Clinic says a vegetarian diet can help an individual stay healthy and can prevent ailments such as cardiovascular disease. Meanwhile, Elizabeth Jarrard, author of the popular blog "Don't (White) Sugar Coat It," says a vegetarian diet is lower in saturated fat and cholesterol than the average American diet, resulting in lower blood pressure, less chance of developing type 2 diabetes and other chronic diseases, and a reduced risk of certain types of cancer.
Vegetarians, Jarrard continued, also have a lower average body weight than those who are not, which means less of a likelihood of developing conditions such as high blood pressure, diabetes and some forms of cancer.
Types
The Mayo Clinic explains that several different types of vegetarianism are available to choose from when planning their health needs. They are:
Vegan: A vegan diet is one that eliminates meat, poultry, eggs, dairy products and fish and any foods that may contain any of these products. Items such as bread and cakes must be prepared in a certain way to adhere to a vegan diet.
Lacto-vegetarian: Like a vegan diet, a lacto-vegetarian diet eliminates meat, poultry, eggs and fish and foods that contain these items. However, milk and related dairy products such as cheese, yogurt and butter are allowed.
Lacto-ovo vegetarian: This diet cuts out meat, poultry and fish, but permits eggs, milk and other dairy products.
In addition, there is also a semi-vegetarian diet (sometimes called flexitarian) that is primarily plant-based, but occasionally permits meat, poultry, fish, dairy and eggs in small amounts.
Design
The key to designing a vegetarian diet, the Mayo Clinic says, is examining your personal nutritional needs and constructing a diet plan that meets these needs. Consult your physician before beginning a vegetarian diet.
But as a general rule, the Mayo Clinic says a healthy vegetarian diet will include a balanced amount of fats, fruit, vegetables, beans, nuts and grains. The vegetarian food pyramid, modeled after the general food pyramid, suggests a daily diet of two servings of fats, two servings of fruit, four servings of vegetables, five servings of legumes and six servings of grains.
Getting Started
To begin your vegetarian diet, the Mayo Clinic suggests you start by increasing your meatless meals such as spaghetti with tomato sauce or a vegetable stir-fry dish. Next, try creating your favorite recipes, but eliminate the meat: chili without the ground beef, but with additional black beans, or fajitas with firm tofu rather than chicken, etc.
Finally, start studying books or the Internet for vegetarian recipes, or even visit ethnic restaurants to sample new meatless menus that you might like to try in the future.
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