Vegetarianism is a practice that goes back to ancient times in Eastern cultures. In the Western world, vegetarianism grew in popularity throughout the 20th century, many times as a result of nutritional or ethical concerns (and, recently, due to environmental concerns as well).
Most vegetarian diets are low in animal products (including eggs and milk) and they are usually lower in fat, saturated fat and cholesterol. Many studies have shown that vegetarians seem to have a lower risk for obesity, heart disease, high blood pressure, diabetes and some forms of cancer.
It is important to note that the more restrictive a diet is, the more difficult it is to get all the nutrients your body needs. A vegan diet (no animal products of any kind, including milk and eggs) eliminates most food sources of vitamin B-12 and calcium. It’s important to make an extra effort to get these all nutrients in the diet, especially if you limit types of foods you eat. Here are some alternative ways to get nutrients in a vegetarian diet:
Protein. Sources of protein include soy products, meat substitutes (see sample veggie burger label below), legumes, lentils, nuts, seeds and whole grains.
Calcium. Sources of calcium include low-fat dairy, spinach, turnip, collard greens, kale and broccoli, as well as soy milk that is enriched with calcium.
Vitamin B-12. You can find this vitamin in milk, eggs and cheese. Some enriched cereals and soy products have vitamin B-12.
Iron. Sources include dried beans and peas, lentils, enriched cereals, whole grain products, dark leafy green vegetables and dried fruit.
Remember that the key to eating nutritiously, whether or not you practice vegetarianism, is to enjoy a wide variety of foods, since no single food provides all of the nutrients that your body needs.
Rebecca
