A VEGETARIAN MEAL can be as familiar as spaghetti with tomato sauce or as exotic as grilled eggplant on focaccia bread.

Depending on the food choices they make, people who eat vegetarian diets fall into the following categories:

• VEGAN: Diet consists of only foods of plant origin. They eat no meat, fish, poultry, eggs or dairy products.
• LACTO-VEGETARIAN: Diet consists of plant foods plus some or all dairy products.
• LACTO-OVOVEGETARIAN: Diet consists of plant foods, dairy products and eggs.
• SEMI- OR PARTIAL VEGETARIAN: Diet consists of plant foods and may include chicken or fish, dairy products or eggs. Excludes red meat.

People adopt a vegetarian diet for a variety of reasons, including compassion for animals, belief in nonviolence, dislike of meat or the desire to consume a more healthful diet.

Focusing on Health Benefits
Whatever their motives for doing so, people who eat vegetarian diets reduce their health risks for several chronic conditions, including:

• HIGH BLOOD PRESSURE. Numerous studies have found vegetarians generally have lower blood pressure than nonvegetarians.
• HEART DISEASE. Vegetarian meals are typically low in saturated fat and usually contain little or no cholesterol. Because f this, vegetarians have much lower cholesterol levels than meat-eaters. Since cholesterol is found only in animal products such as meat, dairy and eggs, vegans consume a cholesterol-free diet.
• DIABETES. According to the American Diabetes Association, a diet high in complex carbohydrates — vegetables, fruits, beans and whole grains — and low in fat can help control diabetes.

  Since people with diabetes are at high risk for heart disease, avoiding fat and cholesterol is an important dietary goal, making a vegetarian diet ideal. Although all insulin-dependent diabetics need to take insulin, plant-based diets can help to reduce insulin needs.

• CANCER. Numerous studies by the American Institute for Cancer Research have found a diet rich in fruits, vegetables, beans and whole grains can help prevent numerous cancers.

  For example, vegetarians have significantly less colon cancer because red meat consumption is a primary risk factor for this cancer.

Getting Your Nutrients
The American Dietetic Association states that a well-planned vegetarian diet can be consistent with good nutritional intake. Dietary recommendations vary with the type of vegetarian diet.

It’s easy to plan vegetarian diets that meet nutrient needs. Grains, beans and vegetables are rich in protein and iron. Green leafy vegetables, beans, lentils, nuts and dried fruits are excellent calcium sources.

You don’t have to eat animal products to get complete proteins in your diet as long as you eat a varied diet. Good protein sources include lentils, tofu, low-fat dairy products, nuts, seeds, tempeh and peas.

Vitamin B12 is plentiful in fortified foods. Some sources are breakfast cereals and soy products. Although a vitamin B12 deficiency is uncommon, strict vegetarians should be sure to include a source of this vitamin in their diets.

Making the Switch
Changing from a meat-based to a vegetarian diet doesn’t have to be difficult. Many people become vegetarian instantly, giving up meat, fish and poultry overnight. Others make the change gradually.

The following suggestions can ease you into the vegetarian mode.

• Think of vegetarian meals that you already enjoy. Chances are you already eat a fair number of meat-free meals.

  For example: Vegetable or bean soups; spaghetti with pesto sauce; Chinese vegetable stir-fries; and bean burritos.

• Make a list of recipes you like that can easily be adapted to vegetarian ingredients.

  For example, chili can be altered by replacing the meat with beans or tofu. Burritos can be stuffed with beans instead of beef. You can replace any meat in soups, stews and casseroles with vegetables such as broccoli, mushrooms, cauliflower, onions or potatoes.

• Try ethnic restaurants when dining out. Italian, Chinese, Mexican and Indian restaurants offer a wide variety of vegetarian dishes.

  Even restaurants that don’t offer meatless entrées usually can whip up a meatless pasta or vegetable plate if you ask. Airlines offer vegetarian meals if you make your request when you make your reservation.

• When cooking on the grill, choose meatless burgers and thick slices of marinated vegetables, such as eggplant, zucchini or tomatoes.
• Expand your culinary horizons by shopping at ethnic grocery stores for special vegetarian foods. Middle-Eastern delis offer stuffed grape leaves, falafel and eggplant spreads. Italian markets have sun-dried tomatoes and fresh pasta.
• Check out some vegetarian cookbooks from the library or download recipes from Web sites such as www.vrg.org or www.vegkitchen.com and experiment with the recipes until you find some that are delicious and easy to make.
• Be creative by preparing familiar foods in new ways. For example, cook rice in a mixture of water and apple juice. Toss broccoli with raisins, sunflower seeds or chopped almonds. Simmer carrots, turnips or parsnips in orange juice before you mash them.

Whether you choose to give up meat completely or just part of the time, reduced health risks will be your reward.

By Barbara Floria, the editor of Vitality.

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