Vegetarian Diet (Adults)
What is a vegetarian diet?
A vegetarian diet is a diet that avoids meat. This includes all animal meat, poultry, and fish. People who have a vegetarian diet are called vegetarians. Many vegetarians also do not eat other animal products such as gelatin, rennet (used in making cheese), and animal fats (often used in cooking).
Vegetarians who include eggs and dairy products in their diets are called ovo-lactovegetarians. People who do not eat any animal products (including honey) are called vegans.
Semi- or partial-vegetarians sometimes eat meat (usually poultry or fish).
What are the advantages of a vegetarian diet?
A well-planned vegetarian diet has health advantages. By not eating meat, you consume less cholesterol and saturated fat. Vegetarians are less likely to have heart disease, gallstones, stroke, and certain types of cancer. They are also less likely to be overweight, which can cause such health problems as diabetes.
All the rules for a healthy diet (such as eating a variety of foods in moderate amounts and trying to get the nutrients you need) still apply in a vegetarian diet. Ensuring you get all the nutrients you need for a healthy vegetarian diet may take more effort than having a diet that includes meat.
Will I get all the nutrients I need in a vegetarian diet?
If the diet is well planned, a vegetarian diet is safe. If a vegetarian diet is too restricted, it may be unhealthy. Some nutrients may be missing. For example, if you eat potato chips and meatless pizza, and drink sodas, you may not be getting important nutrients such as iron and calcium.
Vegetarians may need to make a special effort to get enough calcium, iron, zinc, vitamin D, vitamin B-6, and vitamin B-12.
- Calcium: Calcium may be very low in vegan diets, when no animal products are eaten. Good sources of calcium include broccoli, legumes (peas, beans, lentils), tofu, calcium-fortified orange juice, collard greens, and fortified soymilk. If you are a vegan, discuss with your health care provider how you can get enough calcium. You may need to take calcium supplements.
- Iron: Typical vegetarian diets usually provide enough iron. The problem with iron is that it is difficult for the body to absorb. Iron in meat, poultry, and fish is absorbed much better than iron from plants. Eating foods containing vitamin C when you eat foods that contain iron helps the body to absorb the iron better.
- Zinc: Vegetarians sometimes don't eat enough zinc because it is not present in many plant foods. Plant foods that do contain zinc include legumes (peas, beans, lentils), tofu, corn, and whole grains.
- Vitamin B-6: Also known as pyridoxine, vitamin B-6 is found in legumes (peas, beans, lentils), sweet potatoes, corn, soybeans, and avocados.
- Vitamin B-12: Vegans need supplemental vitamin B-12 since it is available naturally only in animal products. Vitamin B-12 is added to some fortified cereals, fortified soymilk, and some meat substitutes. It is found naturally in diary products and eggs.
- Vitamin D: Vegans often have diets that have low amounts of vitamin D. Vitamin D is made in the skin when the skin is exposed to direct sunshine, so some vegetarians may need more outdoor activity or vitamin D supplements. Vitamin D is added to some fortified cereals and fortified soymilk.
There are many nonanimal sources of protein. To start, get in the habit of having some kind of cooked beans (legumes) every day. Some examples of legumes are lentils; peanuts; split peas; pinto beans; soy (beans, tofu, tempeh); garbanzo beans; and black, white, kidney, and navy beans. One cup of cooked beans gives you the protein in 2 ounces of meat. Nuts are high in protein but also have a lot of fat compared to beans. Enjoy them in moderation. Most importantly, eat a wide variety of foods.
How do I know if I am eating healthfully?
If you are not getting enough vitamins or minerals, you may have symptoms such as:
- skin rashes
- a painful, swollen tongue
- fatigue
- irritability
- pale skin
- mental slowness
- difficulty breathing.
Check with your health care provider if you are worried about vitamin or mineral deficiency.
Where can I get more information about vegetarianism?
Additional information on vegetarianism can be found at your local library. Several Web sites have information about vegetarian diets and vegetarian recipes. Some helpful sites include:
http://www.pcrm.org/health/Info_on_Veg_Diets/index.html
When should I call my health care provider?
Call during office hours if:
- You are not sure if your diet is adequate.
- You would like more specific information about nutrition and being vegetarian.
- You have other questions or concerns.
