Read Me First!  Things to Consider Before Becoming Vegetarian

May, 2013

 

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​Are you thinking about adopting a vegetarian diet?  You’re definitely not alone.  With rising food safety concerns, increasing support for Meatless Mondays and celebrity endorsements from the likes of Natalie Portman and Brad Pitt, many people are adopting a plant-based diet.   Before you make the switch, here are some things to mull over:

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1. Answer the “why?” question.  Do some soul-searching and figure out why you want to be vegetarian.  This is important, as it sets the foundation for all the other vegetarian-related decisions you have to make.  It will also prepare you for the question you will be asked over and over again, “Why did you decide to become vegetarian?”  A couple common reasons include health and ethics.

2. Define vegetarian.  Before you embark on a meatless journey, decide exactly what you want to cut out.  The definition of vegetarian will vary depending on who you ask, so etch a clear definition for yourself.  Don’t be afraid to personalize your diet based on your answer to the “why?” question.  Traditionally, vegetarians do not eat meat, including poultry and seafood, or anything that contains these foods.  Under this umbrella, the lacto-ovo-vegetarian diet includes dairy and eggs, while the lacto-vegetarian diet includes dairy but excludes eggs.  Think about foods that contain chicken or beef broth, gelatin, lard (refried beans are cooked in lard), tallow, et cetera.

3. Know the risks.  It takes planning to follow a healthy vegetarian diet that provides all of the essential nutrients.  Without proper planning, vegetarian diets can be deficient in protein, omega-3 fatty acids, iron, zinc and vitamin B-12.  Calcium and vitamin D may be a concern if dairy and eggs are excluded.  You might find it helpful to take a multivitamin.  Scroll down for more information on these nutrients.

4. And the benefits.  Vegetarians may have healthier hearts due to lower LDL (bad) cholesterol levels and lower blood pressure than non-vegetarians.  Vegetarians also boast lower rates of type 2 diabetes.  The risk for chronic disease is lower among vegetarians because of decreased intake of saturated fat and cholesterol and higher intakes of fruits, vegetables, whole grains, nuts, soy, fiber and phytochemicals.

5. Take action.  Decide how you will make the transition.  It might help to try it out for a week.  If you eat out a lot, start making a list of places that offer vegetarian selections.  Explore the vegetarian options at your grocery store.  Don’t be afraid to ask about vegetarian options.  Let businesses know there is a demand for vegetarian options, and they will offer it.  Figure out what works best for you and go for it!


Helpful Resources:
 

• The Vegetarian Resource Group 
• Vegetarian Times 
• MyPlate: Tips for Vegetarians 



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Additional information:



Protein:  Protein needs can be met by eating a variety of plant foods.  Dairy products and eggs are also great sources of protein.  When used as a food, soy is safe for most people and can meet protein needs as effectively as animal protein. 

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Omega-3 fatty acids:  The vegetarian diet can be low in the omega-3 fatty acids that are needed for cardiovascular health and development of the eyes and brain.  Good vegetarian sources include flaxseed, canola oil and soy. 
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Iron:  It is easier for the body to absorb and use iron from animal sources compared to iron from plant foods.  Vitamin C found in foods can help enhance absorption of iron.  Miso and tempeh undergo a fermentation process that increases the availability of iron. 

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Zinc:  Plant foods contain less zinc than animal foods.  Good sources of zinc include soy, legumes, grains, cheese and nuts.  Soaking and sprouting seeds, beans and grains can help increase the availability of zinc.

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Vitamin B-12:  Naturally, plant foods do not contain significant amounts of vitamin B-12.  If eaten regularly, dairy and eggs can provide enough vitamin B-12.  Otherwise you will need to eat foods fortified with vitamin B-12 regularly, such as cereals, meat alternatives and milk alternatives, or take a supplement.

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Calcium and vitamin D:  Look for foods that are fortified, such as orange juice and milk alternatives.  Tofu fortified with calcium is also available.