Embracing a Vegetarian Lifestyle

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Vegetarian and vegan lifestyles are growing in popularity as millions of Americans choose to go meatless, whether because they are animal lovers or feel that eliminating meat from their diet is simply better for their health.  In hopes to bring attention to the vegetarian lifestyle, this week is recognized as Vegetarian Awareness Week.  Raising awareness to what it means to be a vegetarian is very important given its increasing popularity, especially because most people who aren’t vegetarian don’t know much about it.

Many people assume that being vegetarian means you simply don’t eat meat, but there are actually different types of vegetarianism.  There are seven different classifications, or types of vegetarianism based on how strictly the diet is in eliminating meat.

Flexitarian is the least strict type of vegetarian.  Flexitarians eat a plant based diet and only eat meat occasionally, doing their best to limit their intake as much as possible.

Pescetarians restrict their meat consumption to fish and seafood only and does not eat red meat, white meat or fowl.

Pollotarians restrict meat consumption to poultry and fowl only and eliminate red meat, fish and seafood.  Both pescetarians and pollotarians are considered “semi-vegetarian” diets.

Lacto-ovo vegetarians are the most common type. They do not consume red meat, poultry, fowl, fish or seafood.  They do, however, consume dairy products and egg products.

Ovo-vegetarians are slightly different in that the only animal product they consume are egg products.  Everything else, including dairy, are eliminated from the diet.

Lacto-vegetarians eliminate everything except dairy products like milk, cheese and yogurt.

Vegan is the last and most restrictive type of vegetarian.  People who choose a vegan lifestyle do not eat any forms of meat or any animal by-products, like eggs or dairy.  They also do not use honey, beeswax or gelatin, nor do they wear silk, leather or wool.

If you are a vegetarian or thinking about choosing to eliminate meat or any animal by-products from your diet there are important things you should be aware of.  Vegetarian diets can meet all of the nutrient recommendations, but is important you consume a variety of foods in the right amount to meet your calorie needs.  Also, you should know which nutrients you lose out on when you eliminate meat from your diet.

Vegetarian diets actually provide a great amount of protein if you eat the right foods.  Foods like beans, nuts, peas, soy products and dairy products (for lacto-ovo vegetarians) are excellent sources of plant-based proteins.  Iron is a mineral that is found in abundance in meat products.  As a vegetarian, it is important to choose iron fortified cereals, spinach, kidney beans, lentils, turnips, whole wheat breads and peas.

The most abundant mineral in our body is calcium, which we get mostly from dairy products.  Sources of calcium for vegetarians and vegans include calcium fortified soy milk, cereals and orange juice, collard greens, bok choy, turnip greens and mustard greens.

Zinc is another mineral that vegetarians can easily miss out on.  To get adequate amounts of zinc eat a variety of beans, wheat germ and pumpkin seeds.

Another most important nutrient to be aware of is vitamin B12.  This vitamin is found only in animal products and some fortified foods.  B12 is a very essential vitamin, so if you are a vegan you should consider supplements.  Foods that contain B12 are soymilk, some breakfast cereals, veggie burgers and nutritional yeast.

Even if you aren’t interested in becoming a vegan or vegetarian, use this week to start incorporating more plant-based foods into your diet.  You don’t always need to eat meat to get the daily recommended amount of protein.  Use Vegetarian Awareness Week to appreciate plant based foods and to understand more about why people choose to eat this way.  Eating more fruits, vegetables, whole grains and plant based proteins do great things for your health!

Your turn to take action: What are some of your favorite plant-based foods?

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