A Vegetarian Diet

Approximately 12 million Americans identify themselves as vegetarians. There is mounting evidence of the healthy benefits that plant based diets offer. Add to that the recent disturbing reports about the overall safety of meat products and you have a strong argument for choosing a vegetarian diet.

Being a vegetarian can mean different things, it’s simply a matter of choosing what you believe is best for you. Some people, known as vegans, choose to exclude all animal products from their diets. Lacto-ovo-vegetarians exclude meat but will eat eggs and dairy products. Lacto-vegetarians will consume dairy, but avoid meat and eggs.

But a healthy vegetarian diet isn’t just about what you don’t eat, it’s about choosing foods that are healthy for your body. You could eat potato chips and drink cola all day, but you wouldn’t be reaping the many benefits that a balanced vegetarian diet has to offer.

So what are these healthy benefits? “Well, those eating a healthy type vegetarian diet might have lower weights, lower risk of heart disease, lower risk of certain cancers, lower blood pressure levels, not to mention more energy and greater self-esteem because of feeling healthy.” says Lila Ojeda, a registered dietician, bio-nutritionist and life-long vegetarian.

There is also evidence to suggest that the risk of developing type 2 diabetes is lower for those who choose to avoid meat. Because vegetarians don’t consume an abundance of protein, which causes excess calcium to be excreted, they may also have a lowered risk of developing osteoporosis.

Many people hesitate to adopt a vegetarian diet because they believe they won’t get the nutrients their bodies need. But well-planned vegetarian meals can supply all of your nutritional needs. “As long as you have a variety of different foods, and you know what types of foods have the nutrients you need, you can do a vegan or vegetarian diet very healthily!” insists Ojeda.

She also suggests that variety is the key to getting necessary vitamins and minerals into your diet, but not through vitamin supplements. “I promote getting them through food rather than a supplement because you get many other benefits from the actual foods.” Contrary to what many people believe, vegetarian meals consist of more than lettuce and carrots and you will find that incorporating all the nutrients your family needs will be easier - and tastier - than you might expect.

You can add protein to your diet through nuts, legumes, soy products and, if you choose, eggs. Iron can be included by eating enriched and fortified breads and cereals, dried fruit, and dried beans as well as many leafy greens. Calcium intake can be increased through some types of greens (such as broccoli, bok choy and kale) soy products made with calcium and fortified orange juice. Those are only a few of the ways to increase the variety and nutrition of your diet.

Another common concern is meal planning. When you’re balancing a husband, kids, household and a job when will you have the time to plan a proper vegetarian meal? It may sound impossible, but with some planning it can be done. “Eating healthy in today’s super busy society, vegetarian or non, takes work! You’ll have to sit down and pre-plan and maybe do some pre-cooking on the weekend, but then you can eat healthy all week without feeling deprived or stressed.” Ojeda suggests.

You don’t have to come up with an entirely new menu. When making the switch, start with what you know. Make a list of your family’s favorite meals then make substitutions where needed. The internet is a great place to start. You can learn all about ingredient substitutions and there’s an almost endless number of recipes available.

You may want to visit a registered dietician to help you get started. A dietician can help you plan, suggest foods and even help with your shopping list. To locate a registered dietician in your area visit the American Dietetic Association’s website at www.eatright.org.

The ADA says that appropriately planned vegetarian diets can satisfy the nutritional needs of all age groups and promotes normal growth in infants, children, and adolescents. However, if you are pregnant or have a serious medical condition it’s a good idea to consult your doctor before making this, or any other, significant change in your diet.

Beginning a vegetarian diet will take some planning on your part, but there’s evidence to show that it will be well worth the effort. You’ll feel great knowing that you’re taking an active role in improving your family’s health. And you may find that making the switch is easier and much more enjoyable than you expected!

For more information and some recipe ideas check out these websites:

http://www.talksoy.com
http://www.vegkitchen.com
http://www.soyfoods.com

Lila Ojeda, MS, RD, CSCS is in private practice in the Portland area. You can visit her website at www.LO-Solutions.com for more information. She also offers email, phone, and in-home consultations. You can contact her by emailing mailto:ojedal@ohsu.edu. .

Annita Townsley is a freelance writer based in Kentucky who covers a range of topics including Christianity, parenting, and health care.