Vegging out

Have you noticed that your local grocery store is stocking soyburgers, blocks of tofu and veggie cheese? The vegetarian market is booming and over 12 million American adults are adopting a vegetarian lifestyle.

Why go vegetarian?
Many people choose to move toward a vegetarian lifestyle because of environmental or ethical concerns, religious beliefs, to improve their health or just for a change of pace. Following a vegetarian diet has been linked to a decreased risk of certain types of cancers, heart disease and type 2 diabetes.

Different types of vegetarians
One type of vegetarian diet does not fit all. There are actually several different versions of a vegetarian diet, depending on the types of foods omitted.

• Lacto-ovo vegetarians eat dairy products and eggs.
• Lacto vegetarians eat dairy products but do not eat eggs or any food containing eggs.
• Vegans follow the most restrictive diet and avoid all animal products.

Depending on the type of foods restricted, any vegetarian's eating plan should be designed to include a wide variety of protein-based foods, such as beans, nuts, seeds or soy products. Appropriate amounts of fruits, vegetables and whole grains must also be included to provide vitamins, minerals, fiber and energy.

Is a vegetarian diet healthy?
A majority of the fat in the American diet comes from animal products. Not only are most animal products high in fat, but they're high in saturated fat, which has been linked to high cholesterol and heart disease. However, not all meatless diets are low fat. Dairy products, such as whole milk and cheese, also contain considerable amounts of saturated fat, so lower fat versions are a better choice.

A vegetarian diet does not necessarily lead to weight loss. Consuming more calories than your body burns leads to weight gain, whether those calories are from meat, beans or nuts. So, portion control is still important!

What about protein?
It is very realistic to meet your protein needs on a vegetarian diet, since the typical American diet contains much more protein than is needed each day. By aiming for 5-7 ounces of a meat alternative, such as beans, soy, nuts and seeds, daily requirements can be met.

Protein is made from amino acids. Foods that contain all of the essential amino acids are said to be "complete proteins." Foods that contain complete protein come from animal products (meat, dairy, fish, and eggs).

Plant foods contain incomplete protein because they do not contain all of the amino acids in one product. However, it's possible to make a complete protein by eating a variety of plant foods throughout the course of the day. For example, starches such as pasta or rice combined with beans make a complete protein. The two complementary foods do not need to be consumed in the same meal as previously thought.

It's most important to eat a wide variety of foods throughout the day.

For more information about protein and a sample menu showing adequate protein amounts, see "Protein in the Vegan Diet," by Reed Mangels, PhD, RD, on The Vegetarian Resource Group Web site.

Are there nutrients vegetarians need to be concerned about?
Like anyone else, vegetarians should take special care when planning meals to ensure they consume the proper amount and types of nutrients. A well-planned lacto-ovo, or lacto vegetarian diet should not lack any nutrients. Vegans must take extra special care to assure they consume enough vitamin B12, vitamin D, calcium, iron and zinc.

Tips for easy transition
Want to make the change to a vegetarian diet? You can begin in a number of ways.

• Start using vegetable broth when making soups, instead of meat-based broth.
• Replace meat in your favorite recipes with vegetables or beans. For example, make vegetable lasagna, meat-free chili and vegetable stew.
• Use soft tub margarine instead of butter.
• Start reading food labels to see if the product contains animal-derived ingredients.
• When ordering refried beans, lentil soups or other meals that may contain animal products in a restaurant, ask the server if they're vegetarian.

Most of all, start with small steps, experiment and enjoy!

The Yale-New Haven Nutrition Advisor is created by registered dietitians and dietetic interns who staff the Nutrition Clinic at Yale-New Haven Hospital. For information, contact the Nutrition InfoLine at (203) 688-2422.

For more information on this topic, you could visit:

• The Vegetarian Resource Group
• The Vegetarian Times
• Nutrition Resources, American Dietetic Association

Other issues addressed by Yale-New Haven Nutrition Advisor:

• Manic for organic
• Beta carotene
• Shellfish & cholesterol
• Sorting through nutrition information
• Summer fruit sensations
• Make it fun in the sun (outdoor food safety tips)
• Eat any sugar alcohol lately?
• Creating a garden rich in antioxidants
• Food safety in the kitchen
• Chocolate
• The soy story
• Cheese can be a healthy addition to your diet
• Control your blood pressure
• Candy and healthy treats

Last revised:March 10, 2005 (jj)

Home page URL: http://www.ynhh.org

All information is intended for your general knowledge and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.