What is a vegetarian?
A vegetarian is a person who eats no meat, poultry, and fish. People who eat a vegetarian diet base their food choices on plant sources. For example, a vegetarian would eat fruits, vegetables, grains, seeds, and nuts or foods made from these sources. S ome vegetarians include eggs and/or dairy products in the diet. Generally, there are different types of vegetarians:
- Strict vegetarian or vegan--a vegetarian diet that excludes all animal products such as meat, poultry, fish, eggs, milk, cheese, and other dairy products.
- Lactovegetarian--a vegetarian diet that excludes meat, poultry, fish, and eggs but includes dairy products.
- Lacto-ovovegetarian--a vegetarian diet that excludes meat, poultry, and fish but includes eggs and dairy products. Most vegetarians in the United States fall in this category.
Why do people choose a vegetarian eating style?
There are many reasons why people choose a vegetarian lifestyle. Some include improving their health. Others become a vegetarian for environmental or ecological concerns, economic or world hunger issues, compassion for animals or belief in non-violence, food preferences, or spiritual reasons.
Does a vegetarian eating pattern provide health benefits?
Any diet has the potential to be beneficial or detrimental to health. It depends upon factors such as variety and availability of food. However, it may be easier for some individuals to meet the Dietary Guidelines for Americans with a vegetarian diet. Vegetarians have lower rates of heart disease, high blood pressure, some forms of cancer, adult-onset diabetes, and obesity. The health benefits of a vegetarian eating pattern may also reflect a healthful lifestyle.
Are vegetarian diets nutritionally adequate?
To eat a well-planned vegetarian diet, keep the following special needs in mind:
- Protein--Protein is found in most plant foods as well as animal foods. Vegetarians do not need to worry aobut combining foods as the old "complementary protein theory" advised. The body will make its own complete protein if a variety of f oods and enough calories are eaten during the day.
- Calcium--Dairy products are a rich source of calcium. If dairy products are not included in the diet, adequate calcium can be obtained from plant foods. Good sources of calcium include dark-leafy greens such as kale, mustard, and collard gree ns. Bok choy, broccoli, beans, and tofu prepared with calcium are also good sources. Studies have shown that vegetarians absorb and retain more calcium from foods than do non-vegetarians. Lactovegetarians can get plenty of calcium from skim milk, non-f at yogurt, and low-fat cheeses.
- Iron--Good plant sources of iron include dried beans, dark-green vegetables such as spinach and beet greens, dried fruits, prune juice, blackstrap molasses, and fortified breads and cereals. Including foods that are high in vitamin C (citrus f ruits or juices, broccoli, tomatoes, green or red pepper) along with iron-containing foods help the body absorb iron from plant sources.
- Vitamin B12--Is found in all foods of animal origin including eggs and dairy products. An adequate intake of vitamin B12 is generally not a concern for vegetarians who eat some dairy products or eggs. Strict vegetarians or vegans, however, ma y need to supplement the diet by choosing a fortified breakfast cereal or by taking a vitamin B12 (cobalamin) supplement. This supplement should be no more than 100% of the RDA for B12.
- Vitamin D--Few foods are naturally high in vitamin D, but dairy products are fortified with vitamin D in the United States. People who choose not to eat dairy products and who do not receive exposure to sunlight on a regular basis (those who a re house bound, for example) may wish to consider taking a vitamin D supplement of no more than 100% of the RDA.
The key to planning a healthful vegetarian eating pattern is to choose a wide variety of foods with the following recommenations in mind:
- Keep the intake of low nutrient-dense foods, such as sweets and high-fat foods (salad dressings, spreads, cooking oils), to a minimum.
- Try some of the wide variety of readily available meat substitutes which are made from grain and vegetable proteins. These convenient items resemble the appearance and taste of the most popular processed meats but are completely free of meat, animal fat, and cholesterol. These can ease the transition to a vegetrian diet for all family members.
- Choose whole-grain products whenever possible.
- Use a variety of fruits and vegetables, including a good food source of vitamin C to enhance iron absorption.
- If dairy products are consumed, use low-fat varieties.
- Limit intake of eggs to 3 to 4 yolks per week.
- Vegetarian diets for pregnant and breastfeeding women, infants, and children require special planning to ensure adequate intakes of iron, calcium, vitamin D, vitamin B12, and calories.
For more information:
- The American Dietetic Association/National Center for Nutrition and Dietetics
For answers to your food and nutrition questions and for a referral to a registered dietitian in your area, call the Consumer Nutrition Hot Line at 800/366-1655.- Simply Vegan: Quick Vegetarian Meals, by Debra Wasserman and Reed Mangels.
Vegetarian Resource Group, 1991.- Simple, Lowfat and Vegetarian, by Suzanne Havala.
Vegetarian Resource Group, 1994.- Laurel's Kitchen Recipes, by Laurel Robertson, Carol Flinders, and Brian Ruppental.
Ten Speed Press, 1993.
This fact sheet is supported by a grant from Worthington Foods, Inc.© ADAF 1995. The ADA does not endorse the products or services of any company. Reproduction of this fact sheet is permitted for educational purposes. Reproduction for sales purposes is not authorized.
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