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Should you become a vegetarian? People choose a vegetarian diet for many reasons. For some people, eating vegetarian is a way to be healthier or to avoid hormones used in animal foods. For others, eating this way has more to do with religion, animal rights, or environmental concerns. If you’re considering a vegetarian diet, you’ll want to consider what type of vegetarian you’ll be. Once you’ve decided which foods you’ll avoid, you’ll also want to come up with a plan to ensure that you’re able to get all the nutrients your body needs.

Types of vegetarian diet There are several different types of vegetarian diets: Vegetarian If you follow a vegetarian diet, that means you don’t eat meat, poultry, or fish. This category of eaters can be further divided by what animal products you choose to include in your diet: lacto-ovo vegetarians eat both eggs and dairy products

vegetarians eat both eggs and dairy products lacto vegetarians eat dairy products but not eggs

vegetarians eat dairy products but not eggs ovo vegetarians eat eggs but not dairy products Vegan If you’re following a vegan diet, you don’t eat meat, poultry, or fish. You also don’t consume dairy products, eggs, or other animal products, like gelatin or honey. Partial vegetarian A partial vegetarian doesn’t eat meat but does eat some animal foods. pescatarians eat fish but avoid all other meat

eat fish but avoid all other meat pollo-vegetarians eat poultry but avoid other meat and fish Flexitarian Others follow what’s known as a semivegetarian or flexitarian diet. People following this diet eat mostly plant-based foods but may occasionally include meat, dairy, eggs, poultry, and fish in small amounts.

What are the health benefits of a vegetarian diet? There are many benefits to a vegetarian diet when it’s followed correctly. If you’re avoiding meat but only eating processed breads and pastas, excess sugar, and very little vegetables and fruits, you’re unlikely to reap many of the benefits of this diet. 1. Good for heart health Vegetarians may be up to one-third less likely to die or be hospitalized for heart disease. Of course, food choices matter — vegetarian or not. If you want the heart-protective benefits of the diet, be sure to choose: high-fiber whole grains

legumes

nuts

vegetables and fruits

other low-glycemic foods The idea is to consume soluble fiber and choose foods that’ll help keep blood sugar levels stable. By doing so, you may reduce your cholesterol and overall risk of heart attack. 2. Reduces cancer risk While the benefit isn’t significant, vegetarians may have a slight edge with lowering cancer risk. One study found that, in low-risk populations, a vegetarian diet reduced the risk for cancer in general. Additionally, the study found that certain types of animal-free diets reduced the risk for specific types of cancer: a vegan diet was found to reduce risk for cancer more than other diets

a vegan diet was also found to offer the most protection against female-specific cancers

a lacto-ovo vegetarian diet was found to offer the most protection against cancers of the gastrointestinal tract However, another study found only a nonsignificant decrease in risk for colorectal cancer among people following a vegetarian diet. Many studies claim that a diet full of fresh fruits and vegetables may be the key. Being vegetarian may make it easier to get in the daily recommended five servings. Being exclusively vegan isn’t absolutely necessary either because a plant-based diet with heavy fruit and vegetable intake can also be beneficial. 3. Prevents type 2 diabetes Following a healthy vegetarian diet may help prevent and treat type 2 diabetes and associated complications. It goes back to choosing low-glycemic foods that keep blood sugar levels steady, such as whole grains, legumes, and nuts. In one study, vegetarians had half the risk of developing type 2 diabetes compared with nonvegetarians. 4. Lowers blood pressure Long ago, researchers started noticing that people who don’t eat meat may have lower blood pressure. Studies have shown that vegetarians, particularly vegans, have lower blood pressures than their meat-eating counterparts. Plant foods tend to be lower in fat, sodium, and cholesterol, which can have a positive effect on your blood pressure. Fruits and vegetables also have good concentrations of potassium, which helps to lower blood pressure. 5. Decreases asthma symptoms An older Swedish study suggests that a vegetarian diet, specifically vegan, may decrease symptoms of asthma. Twenty-two out of 24 participants who ate a vegan diet for a year saw improvements, including less dependency on medications. It’s thought that certain animal foods may produce an allergy or inflammation response, so removing these foods from the diet can reduce these responses. 6. Promotes bone health Osteoporosis rates are lower in countries where people eat mostly vegetarian diets. Animal products may actually force calcium out of the body, creating bone loss and osteoporosis. In one study, people who followed a lacto-ovo vegetarian diet for 20 years or more had only 18 percent less bone mineral by the time they reached age 80. Omnivores, or meat eaters, in this study had 35 percent less bone mineral at the same age.

Is a vegetarian diet safe? The risks associated with following a vegetarian diet surround deficiencies in certain vitamins and minerals, like vitamin B-12, and omega-3 fatty acids. The foods you choose make all the difference. You can technically be a vegetarian eating a diet made up entirely of snack cakes, french fries, and milkshakes, which have little nutritional value. As a result, the many health benefits may not apply. Remember: Empty calories can creep into any type of diet, meat-free or not. What about in pregnancy and for children? Pregnant women and nursing mothers can get the nutrients they need from a vegetarian diet. The same is true with children. If you’re following a vegan diet and you’re pregnant, nursing, or a child, you may need to supplement with additional vitamin B-12, vitamin D. Additional iron, folic acid, and omega-3s may also be a good idea, though vegetarians may actually consume more folic acid than people on a diet that includes meat. Learn more about supplements you may need on a vegan diet.

Meat-free protein sources Protein is responsible for helping you put on healthy weight and muscle, as well as making anything from your blood to your connective tissue. It also plays an important role in creating antibodies and enzymes. You may think meat when you think protein, but there are good plant sources of this nutrient as well. Source Amount (in grams) Plain Greek yogurt 17 per 6 ounces Cottage cheese 14 per ½ cup Cooked lentils 12 per ½ cup Cooked beans 8 per ½ cup Milk 8 per 1 cup Cooked whole grain pasta 8 per 1 cup Nuts (most types, especially almonds) 7 per ¼ cup Eggs* 6 per 1 egg Cooked quinoa 4 per ½ cup *Vegans and lacto-vegetarians don’t eat eggs but lacto-ovo, ovo, and partial vegetarians may. How much protein do you need? The daily recommendation for protein intake is 0.8 grams per kilogram (or 0.36 ounces per pound) of body weight for most healthy adults. That means if you weigh 135 pounds, you’d need 49 grams of protein per day, though you may need more or less protein depending on your age and activity level.

How to get vitamin B-12 Vitamin B-12 is a vital nutrient that helps the body produce red blood cells and prevent anemia. This vitamin isn’t found in many plant foods, so animal sources play an important role in protecting against deficiency. Lacto-ovo vegetarians can find plenty of vitamin B-12 from sources like dairy and eggs. If you follow a vegan diet, it may be more difficult to find, and you may need to search for fortified foods or supplements. Here are some meat-free sources of vitamin B-12: Source Amount (in micrograms) Eggs 1.5-1.6 per two cooked Milk (skim, 1%, 2%, 3.3%) 1.2-1.4 per 1 cup Cottage cheese 1.1-1.5 per 1 cup Swiss cheese 1.7 per 50 grams Feta, gouda, edam, gruyere, brie, cheddar, fontina, mozzarella, provolone 0.7-0.9 per 50 grams Fortified soy, rice, oat, or almond beverages 1.0 per 1 cup Soy burger 1.8 per 75 grams Meatless lunch slices 3.0 per 75 grams Red Star T6635+ Nutritional Yeast 1.0 per 2 grams How much vitamin B-12 do you need? The dietary recommendation for B-12 is 2.4 micrograms for most healthy adults. Children and teens need between 0.9 micrograms and 2.4 micrograms, depending on age. Pregnant or nursing women should aim for 2.6 to 2.8 micrograms.

Avoiding meat when eating outside your home Many restaurants offer vegetarian or vegan options. Some may even be able to alter a meal to make it vegetarian if you ask. For example, if bacon is included on a salad or in an omelet, you can ask for it to be left out of the dish. Or if meat is included alongside a breakfast dish, you may ask for a fruit or vegetable as a side instead. Other tips: Research your restaurant beforehand. Many offer menus on their websites and even call out vegetarian options with a V or other symbol.

If a menu item is unclear, ask your server if it’s vegetarian. Sometimes soups and other foods contain hidden animal ingredients, like chicken broth, milk, eggs, or honey.

Are you taking a road trip? Consider packing your own snacks and light meals. Finding healthy vegetarian options at road stops and certain fast food chains can be tricky.

If you’re going to a dinner party, be sure to tell your host your vegetarian status before showing up. You may even offer to bring a dish to share that’s suitable for your dietary preferences.