According to Vegetarian Times, approximately 7.3 million Americans consider themselves “vegetarians” and 22.8 million more say they follow a vegetarian-inclined diet.  The American Dietetic Association supports this diet, citing appropriately planned vegetarian diets as healthful, nutritionally sound, and helpful in the prevention and treatment of certain diseases.

Think vegetarianism isn’t for you? It’s not as difficult as you might think, and the health benefits are significant.

Vegetarian diets are plant-based and consist of vegetables, fruit, grains, beans, nuts, and seeds. The diet is absent of animal products, including meat, poultry, seafood, fish (and sometimes dairy). While there are many varieties of this diet, these are its main categories:

• Vegan: No meat, poultry, fish, eggs, dairy products (or foods that contain these products)
• Lacto-vegetarian: The same as above, but dairy products like milk, yogurt, and butter are allowed.
• Lacto-ovo vegetarian: The same as above, but eggs are allowed.
• Flexitarian- or Semi-vegetarian: Primarily a plant-based diet, but small portions of meat, poultry, fish, eggs, and dairy—on occasion—are allowed.

Most vegetarians eat healthfully, which makes weight control easier for them. Doctors have long advocated that a healthy weight lowers the risk for disease.  This diet is also known to promote more physical activity and exercise, which also actively lowers the risk for disease.

A vegetarian diet includes colorful fruits and veggies, which are loaded with antioxidants, known to prevent many types of cancers.  Because it’s nutrient-dense and high in fiber, the diet lowers the “bad cholesterol” that causes heart disease.  The diet is also low in cholesterol and saturated fat, which helps to control blood lipid levels, an indicator of heart disease. What’s more, the plant-based protein in the diet lowers the risk of kidney dysfunction, kidney stones, and osteoporosis. Osteoporosis occurs when calcium is excreted in the urine from excessive protein.

Many vegetarians worry that they may not get enough of certain nutrients, but truth be told, meat-eaters miss many of these same nutrients, too.  Healthy options for a vegetarian include fruits, veggies, whole grains, beans, essential fats like olive oil, flax seeds, nuts and seeds, avocado, peanut and other nut butters.

The Vegetarian Food Pyramid can offer some guidance for those new to the plant-based diet.

People often become vegetarians to lose weight and eat “healthier.” Keep in mind, however, that one can still eat unhealthily on a vegetarian diet, so it’s worth taking the time and effort to reap its rewards. 

What’s your favorite vegetarian recipe? We’d love to read it!

1 COMMENT FROM Megan @ Fiterature February 28, 2012 at 6:13 pm

Thanks for posting this! My favorite question as a vegetarian (from non-veggies) is “How Do You Get Enough Protein?”. As if the only source of protein is meat – such a misconception!

My favorite veggie meal is taco salad! I replace the burger with black beans and veggie burger crumbles, plus all the regular fixins like tomatoes, multicolored bell peppers, lettuce, cheese and multigrain tortilla chips. YUMMY!!

Check out my recipe for unrefried-refried beans. Protein packed and so flavorful!!

http://www.fiterature.com/2012/02/03/1st-v-day-unrefried-refried-beans/

2 COMMENT FROM Millie Minton February 28, 2012 at 9:19 pm

Sounds delicious, Megan! Thanks for sharing your thoughts and recipe.

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