In much of the world, people eat plant-based diets, but in the United States, meals are more often centered around meat. Meat can be high in saturated fat, cholesterol and calories, all of which contribute to cardiovascular disease and obesity. Many Americans are coming to recognize the health benefits of consuming less or no meat, but may have concerns about their nutrition and overall health.
Definition of Meatless
The term "meat" means different things to different people. To some, it is the flesh of any creature; others do not call the flesh of poultry or fish "meat." Vegans do not eat food from any animal sources, including dairy and eggs. Vegetarians eat a plant-based diet, but may also eat eggs and dairy products. Some, known as pescatarians, also consume fish. Flexitarians eat primarily a plant-based diet, but occasionally consume meat, poultry or fish.
Protein
Food from animal sources contain complete protein; if you eat dairy or eggs each day, you can meet your protein needs. A complete protein contains all the essential amino acids, which you can only get from food. Most plant foods, with the exception of soy and quinoa, have incomplete protein. Although most plants are missing some essential amino acids, they aren't all missing the same ones. This allows food combinations, such as legumes and grains, that together form complete protein. Because your body stores amino acids for a short time, you can eat the foods separately, over the course of a day, and still get all the essential amino acids.
Riboflavin and B-12
The best non-meat source of the B-vitamin, riboflavin, is dairy products, but many grain products are enriched with riboflavin. Vitamin B-12 is found naturally only in food from animal sources, including eggs and dairy, but it's also added to fortified soy products and cereals. You need only a small amount of B-12 and your body stores it, so it takes a long time for a deficiency to develop. However, the Colorado State University Extension warns that a deficiency can cause irreversible nerve damage. So, if you follow a meatless diet, make sure you're getting enough vitamin B-12 to remain healthy.
Iron and Calcium
Many foods from plant sources contain iron, but it is not as easily absorbed as iron from animal sources. The plant foods highest in iron are dark green leafy vegetables and dried fruits. Iron from plant sources is best absorbed if consumed at the same time as a source of vitamin C. The mineral calcium is found mainly in dairy products, so if you eat dairy, you should have no health concerns. If you are vegan, you can get calcium from leafy green vegetables and fortified soy products.
Balanced Nutrition
While not eating meat has many health benefits, by itself, avoiding meat does not guarantee good health. If you give up meat, but eat more sweets and junk food instead of fruits, vegetables and whole grains, you will not have a healthy diet. You still need a variety of nutritious foods, including a healthy meat substitute, such as soy, legumes or nut butters for a balanced and healthy diet.
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