Think all vegetarians eat the same foods? Not so—in fact, there’s a surprising amount of variation in what folks who call themselves vegetarians consume.

Even though more people are embracing vegetarian diets, you might be tempted to believe it’s a passing fad.

But according to the American Dietetic Association, most people throughout history have eaten primarily plant-based diets. Even today, outside of North America and Europe, many people still do.

Answers to some common questions on nonmeat diets may help you determine if “going veg” is for you.

What is a vegetarian diet?
A: All vegetarian diets rely heavily on fruit and vegetables, but there are variations among people who describe themselves as vegetarians. There are four primary distinctions:

• Vegan or strict vegetarian—an exclusively plant-based diet that excludes all animal products, including meat, poultry, fish, eggs, milk, cheese, and other dairy foods
• Lacto-vegetarian—a diet that excludes meat, poultry, fish, and eggs but includes dairy foods
• Lacto-ovovegetarian—a diet that excludes meat, poultry, and fish but includes eggs and dairy foods
• Flexitarian—a semi-vegetarian diet comprised mostly of plant-based foods but with meat consumption from time to time

Are there health benefits to
eating a vegetarian diet?
A: Because vegetarians consume little if any food derived from animals, they consume less total fat, saturated fat, and cholesterol than nonvegetarians. This eating pattern reduces their risk for heart disease and heart attacks. Numerous studies have also found vegetarians have a lower risk for obesity, high blood pressure, diabetes, and some cancers.

However, vegetarian diets that are too high in calories and saturated fat are unhealthy.

How can I be sure I’m getting enough of the nutrients I need if I eat only plant foods?
A: One way is to eat a variety of foods. You should also keep the following considerations in mind:

• Protein. Vegetarians can meet their protein needs by eating beans, nuts, nut butters, peas, and soy foods such as tofu, soy milk, and tempeh.
• Iron. To reduce the risk for iron deficiency, vegetarians need to consume iron-rich foods such as spinach, kidney beans, black-eyed peas, lentils, turnip greens, molasses, whole grains, and dried fruits.
• Calcium. Vegetarians can fill their calcium needs by including calcium-fortified orange juice and breakfast cereals, bok choy, collard and turnip greens, and soy foods.

How can I ease into a healthy vegetarian diet?
A: These tips can get you started:

• Build meals around low-fat protein sources such as beans, lentils, and brown rice.
• Replace meat and poultry in recipes with vegetables. For example: replace the ground beef in lasagna with spinach; the pepperoni on pizza with onions, mushrooms, and green peppers; and the chicken or beef in burritos or tacos with beans and rice.
• Try nonmeat substitutes such as soy-based sausage links and veggie, soybean, or lentil-based burgers.

Can children and pregnant women safely eat vegetarian diets?
A: According to the American Dietetic Association, infants, children, adolescents, and pregnant and breast-feeding women can safely eat a nonmeat diet that contains adequate amounts of nutrients. Registered dietitians can help plan a plant-based diet that is healthy for growing bodies.

By Barbara Floria, senior writer for Vitality. For more information, visit the Vegetarian Society at www.vegsoc.org.

© StayWell Custom Communications. Information is the opinion of the sourced authors and organizations. Personal decisions regarding health, diet, and exercise should be made only after consultation with the reader’s own medical advisers. This material may not be reproduced for redistribution without written permission from StayWell Custom Communications.