Give Vegetarianism a Try During National Vegetarian Awareness Week

Did you know that the second week of September is National Vegetarian Awareness Week? That makes this week the perfect time to learn more about vegetarianism!

Let’s start with what you may think being a vegetarian means? Do you think all vegetarians just avoid meat, but eat everything else? Well, I’m here to tell you there are actually a few different kinds of vegetariants (including vegan). Keet reading below to learn more about the types of vegetarian diets, benefits of a vegetarian diet and good sources of plant-based protein!

Types of Vegetarian Diets

Semi-Vegetarian or Flexitarians eat dairy foods, eggs, and small amounts of meat, poultry, ?sh, and seafood.
Pescatarians eat dairy foods, eggs, ?sh, and seafood;no meat or poultry.
Vegetarians(also known as Lacto-Ovo Vegetarian) eat dairy foods and eggs, but no meat, poultry, ?sh, or seafood.
Ovo-vegetariansdo not eat meat, poultry, fish or dairy. They do eat eggs.
Vegans eat no animal products.

4 Benefits of a Vegetarian Diet

Whichever type of vegetarian diet you choose to follow, they all have the same benefits!

1. Lowers your risk of heart disease as your diet will typically be lower in fat, higher in fiber with more plant-based choices.

2. May lower your risk of cancer

3. Can help to maintain a healthy body weight

4. Saves money as many plant-based proteins are les expensive than meat!

Balancing Your Diet

Do you feel like you’ll be lacking some nutrients if you switch to a vegetarian diet?

For some, this is true. But it doesn’t have to be the case if you carefully plan your meals and eat a variety of foods.

Here are some nutrients to consider:

Protein:There are many plant sources that meet protein needs, including peas, beans, lentils, chickpeas, seeds, nuts, soy products, and whole grains.
Iron:Since iron is found primarily in meat, it is important to choose iron-fortified cereals, spinach, kidney beans, lentils, turnips, whole wheat breads, peas, quinoa, cashews and chickpeas.
Zinc:This nutrient can be found in many vegetaran approved options: whole grains, tofu, tempeh, legumes, nuts and seeds, fortified breakfast cereals and dairy products
Omega-3 Fatty Acids: If you are not planning on eating fatty fish, you could be missing out on this important nutrient. You can find it in other foods such as walnuts, chia seeds, Brussel sprouts, hemp seed, flaxseed, and perilla oil.
Vitamin B12: This important vitamin is found only in animal products and some fortified foods, thus it is very important for vegetarians to ensure adequate intake. Foods that contain vitamin B12 are soymilk, some breakfast cereals, veggie burgers, and nutritional yeast.

Now that you’ve learned the benefits and nutrient sources of a vegetarian diet, give it a try this week during Vegetarian Awareness Week! Check out my cookbook, Enjoying Food Peacefor some delicious Vegetarian recipes!

Your Turn To Action: Will you be participating in Vegetarian Awareness Week? Let me know in the comments below!