Overview
Whether you follow a vegetarian diet for cultural and religious beliefs or to prevent health problems, the plan is beneficial in a variety of ways. A well-planned vegetarian diet meets the needs of all ages and sexes. The plan is designed for both males and females, and provides a number of health benefits.
A vegetarian diet is primarily thought of as a plan that does not include meat. While this is true, many vegetarian diet plans exclude other foods as well. Below are the most common vegetarian diets:
- The Vegan Diet
A vegan diet consists of the elimination of meat, poultry, fish, dairy products and eggs. No food is consumed with any of these products as ingredients. The diet consists of grains, legumes, fruits and vegetables.
- Lacto-Vegetarian Diet
The lacto-vegetarian diet is similar to a vegan diet in that it excludes all meats, fish and poultry, as well as eggs. The diet does include dairy products such as milk, butter, cheese and yogurt.
- Lacto-Ovo Vegetarian Diet
Fish, poultry and all meats are excluded with the lacto-ovo vegetarian diet, but eggs and dairy products are allowed.
Helpful Tips to Getting Started
If you have just decided to eliminate meat or other products and become a vegetarian, here are some helpful tips in getting started:
- Decrease the meat
If you have never gone entirely vegetarian before, it is best to slowly but gradually decrease the amount of meat consumed in the weeks leading up to the diet. Each week, reduce the number of meat dishes until you are enjoying a completely vegetarian diet.
- Get informed on substitutions
Many of your favorite dishes can be created in a vegetarian manner. Spaghetti with meatless sauce, fajitas made with tofu, and vegetarian chili are just some of the favorites that can be enjoyed on a vegetarian diet.
- Add variety
Variety truly is the spice of life. This is equally true when it comes to dieting. As more and more people become health conscious, the bookstore shelves are full of vegetarian cookbooks and recipes that complement a meatless diet plan. Add variety into your way of eating and enjoy the long-term change and health benefits.
Importance of Variety – Vegetarian Diet
Many vegetarians suffer from some form of malnutrition because of the limited number of creative dishes. Variety is crucially important with the vegetarian diet, as with any diet. The more restrictive the vegetarian diet, the more challenging it can be to implement all of the body’s required nutrients.
Some of the most important nutrients required, and often overlooked, while on the vegetarian diet include:
- Iron
Iron typically comes from red or organ meats. A vegetarian diet, of course, does not allow organ meats of any kind, so iron must come from other sources. Iron is a significant component of red blood cells. Vegetarians can reap iron benefits through eating foods such as dried beans and legumes, peas, lentils, dark and leafy greens, and iron-fortified enriched cereals.
- Calcium
While some vegetarian diets allow dairy products that contain calcium, others do not. In order to maintain strong bones and healthy teeth, a vegetarian must eat vegetables rich in calcium. These veggies include collard greens, kale, broccoli, turnip greens and other dark-green vegetables. Calcium-enriched products, such as soy milk, soy yogurt and certain cereals are beneficial.
- Omega-3 fatty acids
One of the most important nutrients for a healthy heart and brain development is omega-3 fatty acid. Since a majority of omega-3s come from eggs and fish, vegetarians must consume plant-based nutrients. Supplements can be taken and are found at most major health food stores across the nation.
- Protein
Getting enough protein in the diet is needed to maintain healthy muscles, organs, skin and bones. Plant-based protein sources are available for vegetarians and come from soy based products, legumes, lentils and even seeds. A healthy vegetarian diet is comprised of lots of protein in a wide variety of sources.
- Vitamin D
Vitamin D is typically found in cow’s milk, which is not allowed on some vegetarian diet plans. Vitamin D is important in maintaining healthy bones and skin. As a substitute for cow’s milk, many vegetarians opt for soy milk sources that are enriched with Vitamin D, as well as rice milk and some cereals.
Pros and Cons
While most of the vegetarian diet reviews reveal promising health benefits, there are a few downsides to the plan. Below are the most common pros and cons of the vegetarian diet:
Pros:
- Heart health benefits that include decreased risk for heart disease and heart attack
- Perfect diet plan for religious or cultural beliefs
- Easy to follow plan with a wide variety of meat substitutes
- Large quantities of helpful information available on the diet
Cons:
- Going cold-turkey can be difficult if used to consuming large quantities of meat
- Nutrient deficiency is high if variety of foods is compromised
- Supplements and vitamins should be taken to ensure proper nutrients are received
- Consumption of increased number of poor carbohydrates due to limited variety of food choices
Conclusion
Many vegetarians reap a variety of health benefits while following a strict vegetarian diet. The elimination of fatty red meats is great for the heart and aids in the prevention of cardiovascular disease.
While it may be difficult to go cold-turkey and give up that occasional slice of bacon, easing into the diet does help. Food variety is available, you may just need to search and get creative in the process to keep things mixed up for long-term success.
