Diet Watch On Living Vegetarian

Living La Vida Veggie
by Jennifer May, M.S., R.D., M.S.
For the DietWatch

If you're a vegetarian, odds are you're getting your five a day. But even if you're not, you can reap the benefits of adding more plant foods to your diet -- without having to give up steak dinners. Here's what you should know if you've already gone veggie, are considering going veggie or are interested in cutting back on animal foods in your diet.

People usually adopt vegetarian lifestyles for health, ethical, environmental, and/or religious reasons. Studies have found that vegetarians typically have healthy blood lipid levels, blood pressure levels, reduced risk of osteoporosis (some studies suggest a higher intake of meat may actually inhibit calcium absorption), and are less likely to be overweight. But a word of caution here: Eliminating meat from one's diet doesn't automatically mean the diet is health-promoting. Some people follow a vegetarian diet that's unhealthy because it's filled with junk food and/or refined carbohydrates (i.e., white bread)-- a common phenomenon on college campuses.

While most members of DietWatch's Veggie Talk discussion board aren't full-fledged vegetarians, they have much to say about how incorporating more fruits and vegetables into their diets has improved their health.

katylouise: I seldom eat meat, and consciously choose not to a lot of the time, since I think a vegetarian diet is healthier, both for me and the planet. Also, not eating meat makes it a whole lot easier to follow a diet low in saturated fat, enabling me to lower my cholesterol.

Yvonne7: The veggie board provides an alternate view - it provides ways to incorporate veggies & make them the greater portion of your diet. Good ways to emphasize veggies in the tastiest way.

MissMing: I have been working very hard to include more fruits and vegetables in my diet. I am very aware of their cancer & heart disease-preventing abilities. I come from a family that has a tremendous history of cancer (especially colon) and heart disease (hypertension, stroke). I was diagnosed with borderline hypertension when I was 20 years old. I also live in one of our beautiful Southern states and a vegetarian diet is uncommon and finding fresh fruits and veggies, beans, pasta & whole grains can be a chore.

Studies have shown that having a support group is a catalyst to any health behavior change and maintaining that behavior. Since I am unable to find this support group among friends, family or co-workers, DietWatch catapults me to places all over the world where people are making the same changes and are discussing healthy foods. I love hearing about the different fruits, veggies, breads and cheeses participants are enjoying in their "neck of the woods." It inspires me to search these same foods out and give them a try. I may not have the support I need physically around me, but I can find it on DietWatch.

Ann61: I became a vegan when I found out I had heart disease last winter. I'd previously made the effort because my daughter was a vegetarian for several years. However, at that time, I was accustomed to eating meat and had never really thought of being vegan as a lifelong change.

Attacking my heart disease this way was an easy choice for me, because I've always believed we weren't originally meant to be carnivorous, and that animal products really are a source of a lot of our health problems. If I keep feeling this good I'll make it permanent.

And I do feel great! The inflammation in my body is reduced, so I've had a great reduction in body pain from arthritis and fibromyalgia. I'm losing weight easily, and I have more stamina and energy. I'm also experiencing less hunger than I did on diets that included meat. Therefore, I've been able to keep my calorie level lower (1200 calories daily).

Adequate protein intake can be a concern for vegetarians, but most individuals do just fine as far as obtaining their recommended daily amount (0.8 grams per kilogram of body weight). Aside from soybeans, plant proteins are considered incomplete because they lack one or more essential amino acids. However, dietitians now hold that everything balances out with the combination of foods consumed during the day, as opposed to the old school of thought that it's better to balance food out in the same meal to create a complete protein.

Good plant sources of protein include beans, legumes, nuts, seeds, whole grains, and soyfoods. Opt for healthy nuts and oils (walnuts, almonds, olive, canola) and be sure to choose whole grains with at least three grams of fiber per serving. Vegetarians who do eat dairy products should be sure to choose low-fat options.

Being a vegetarian can be very healthy, as long as you consume a well-balanced and varied diet, including all essential nutrients. Vegans in particular need to pay special attention to this, especially children and teenagers.

Needed Nutrients

• Vitamin B12: This vitamin is prevalent in animal foods. Vegans may need to look to fortified foods to get this vitamin in their diet, or discuss incorporating a supplement with their physician.


• Vitamin D: Commercial milk has this crucial vitamin added, and it's also common in fortified foods. Vegans may want to discuss a D supplement with their healthcare provider. If you do supplement, make sure that it contains no more than 100% of the recommended daily value. Spending 15-20 minutes in the sun each day allows your body to manufacture vitamin D, but this may become a challenge as the days become increasingly shorter.


• Calcium: If you're off dairy, look to fortified foods for this mineral. Broccoli, greens (turnip, dandelion and collard), almonds, sesame seeds, calcium-set tofu, and dried figs are good plant sources. The daily value of calcium (based on serving size) for most adults is 1000 mg daily, so 30% calcium per serving equates to 300 mg of calcium. When opting for milk alternatives like soy, be sure to double check labels, as many are fortified with calcium but some are not.


• Iron: There are two forms of iron, heme (found in animal foods) and non-heme (found in plant foods). The latter type of iron is better absorbed by our bodies when consumed with a source of vitamin C (for example, fortified cereal with a small glass of orange juice). You can also use cast iron pots or skillets when cooking to boost iron content in foods.


• Zinc: This mineral is found in milk, yogurt, cheese, eggs, shellfish, whole grains, nuts, seeds, and legumes. Be very cautious with supplements as high doses may have harmful effects.

Different Ways to be Vegetarian

• Lacto-Ovo Vegetarian: This is the most common 'type' of vegetarian. Lacto-ovo vegetarians consume eggs and dairy products but no meat, poultry, or fish.
• Lacto Vegetarian: This vegetarian consumes dairy products as sole animal food.
• Ovo Vegetarian: Eggs but not dairy are found in this vegetarian's diet.
• Pescetarian: Generally follows a vegetarian diet but eats fish.
• Flexitarian: Not a full-fledged veggie, this person will consume meat, poultry, and fish on an occasional basis.
• Vegan: This vegetarian avoids all forms of animal products, including honey. Some vegans consume a raw foods-only diet, which consists of unprocessed plant foods that have not been heated above 115 degrees fahrenheit (46 degrees celsius).

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Jennifer May, M.S., R.D., M.S. is the Manager of Nutrition Services for DietWatch. Jennifer has provided nutrition and fitness counseling in a variety of settings, including medical facilities, assisted living communities, health and wellness organizations, and educational institutions. She has also produced articles, newsletters, and other educational materials and has appeared on radio and television. Jennifer holds two master's degrees from Indiana University, one in nutrition science and one in exercise physiology.