Approximately 3 percent of (slightly more than 7 million) Americans are vegetarians--those who eat a diet without red meat, poultry or fish, according to The Vegetarian Resource Group. Individuals choose this dietary system for a number of reasons; regardless of the reason, vegetarians need to make sure they get the daily recommended nutrients from plant-based foods, dairy products (if eaten) and supplements.
Types of Vegetarians
The term vegetarian most frequently refers to lacto-ovo vegetarians--those who eat no red meat, poultry or fish, but do eat dairy products including milk, cheese and eggs, and use other products derived from animals, such wool and leather. Less than one-third of vegetarians in the United States are vegan, those who eat plant foods only and exclude all animal products from their lifestyle, including dairy, honey, wool and leather goods. In the gray area between strict vegetarians and omnivores--those who eat both meat and plant foods--are lacto vegetarians, who do not eat red meat, poultry or fish or eggs but do eat dairy, and pescetarians, those who eat fish and dairy but no red meat or poultry.
Health Benefits
Perhaps the most common reason in the Unites States for being a vegetarian is the benefit to health; eating a vegetarian diet has been shown to reduce the risk of chronic disease and prevent death resulting from heart disease. Vegetarians have also been shown to have lower cholesterol levels, lower blood pressure and lower rates of hypertension and type 2 diabetes, according to the American Dietetic Association.
Other Reasons For Vegetarian Diet
Individuals from around the world choose a vegetarian diet for myriad other reasons; some make the choice for religious reasons--Seventh Day Adventists, and many Hindus and spiritualists are vegetarians. Others make the choice for moral reasons without with dictation of religion, while some don't like the taste of meat or simple prefer not to eat meat.
Getting Enough Nutrients
Those who do not eat meat need to make sure they are getting the daily recommend amounts of nutrients daily from plant-based foods, dairy products (if eaten) and supplements, if necessary. Protein, which easiest to get from eating meat and fish, can be found by eating a diet high in dairy products, including milk, cheese, and protein-rich plant foods such as nuts, beans and grains. Vitamin B12 is a concern for vegans, because the nutrient is most commonly found in meat and dairy products. Vegans can get the vitamin by eating soy and taking a daily supplement.
Meal Ideas
Those choosing to eat vegetarian food can find meal ideas from a number of sources. "Vegetarian Times" magazine publishes dozens of recipes in each monthly issue. The United States Department of Agriculture's website provides a spate of helpful information on a vegetarian diet, including a starter's guide and MyPyramid, a web platform where users can create personalized dietary plans. The Vegetarian Resource Group's website offers extensive resources as well, including recipes and nutritional information.
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