Vegetarian Meal - Image Source: Getty Images
Eating vegetarian is definitely linked to health benefits and working in more meatless meals can help your health and the planet.
There are well-researched health benefits associated with vegetarian eating patterns, including: lower weight/body mass index, lower rates of obesity along with reduced risk of heart disease, diabetes, certain types of cancer, and high blood pressure. In general those following a vegetarian eating pattern compared to non-vegetarians, consume fewer calories from fat, fewer total calories, along with more fiber, potassium, and vitamin C, all of which could contribute to the health benefits associated with vegetarian eating.
Vegetarian or vegan eating patterns are considered appropriate for all stages of the life cycle, including pregnancy, lactation, infancy, childhood, adolescence, older adulthood, and for athletes.
There are also environmental benefits. For example: The water consumption of livestock is greater than that of vegetables or grains; it takes about 1850 gallons of water to produce a pound of beef, compared to about only 39 gallons of water to produce a pound of vegetables.
What about protein? Image Source: Getty Images
What about protein?
The number one question I get about vegetarian eating is how do you get enough protein? A well-balanced vegetarian or vegan eating plan can deliver plenty of protein and all the other nutrients the body needs to grow, stay healthy, and be strong. Additionally research has found that when calories are adequate in a vegetarian or vegan eating pattern that protein needs are met or exceeded.
Types of Vegetarian Eating Plans
There isn’t just one type of vegetarian or vegan way to eat - there are varying degrees of restrictions. Typically, all vegetarians do not include any meat or fish: chicken, beef, pork, and all other types of meat. Here is a run down on some of the different types of vegetarian eating patterns:
The least restrictive form of vegetarian eating is lacto-ovo-vegetarian, which traditionally exclude meat but include eggs and dairy products.
Lacto-vegetarians follow a similar eating pattern to a lacto-ovo-vegetarians but additionally do not eat egg or egg products.
The most restrict type of vegetarian eating is vegan. Those following a vegan eating pattern will not have any animal-based products, and exclude milk, dairy products, gelatin, and may exclude honey.
Making the Change
Once it is determined what type of vegetarian eating plan is going to be followed, then you can start to put together meal ideas. As you start eating and cooking vegetarian, have an open mind because you can learn great ways to prepare vegetarian dishes that are delicious. I know this firsthand, as I have been eating mostly vegetarian for eight years now. While it still requires some explaining to friends, co-workers, and family about why I am choosing to eat this way, overall eating vegetarian can be easy to adapt to.
Vegetarian Meal - Image Source: Getty Images
Tips to getting started eating vegetarian:
Have the whole family eat meatless at least one or two times per week. This is great even for families without a vegetarian in the house!
When you are making meals with meat or seafood, consider just making a simple protein-rich alternate for the vegetarian - such as, tofu or tempeh sauteed with a drizzle of barbecue sauce or a sandwich with hummus and sliced veggies.
Always have a stock pile of beans on hand. In one cup of beans there is about 220 calories, 17 grams of fiber, and 14 grams of protein. They are a great protein go-to, serve a cup of beans topped with a drizzle of olive oil, vinegar, and spices at meals.
When throwing a party have a vegetarian option available like: grilled marinated tofu cubes, grilled vegetables, veggie burgers, roasted vegetables, grilled cheese sandwiches, and/or hummus and vegetables.
At restaurants ask to customize a dish to make it vegetarian, for example order a grilled chicken salad without the chicken and ask for more of the vegetable toppings to be included on the salad instead.
Stock up on prepare easy to grab vegetarian foods like: hummus, 3-bean salad, Greek yogurt or Icelandic yogurt (more protein than traditional yogurt), hard-boiled eggs, guacamole, cottage cheese, peanut butter, almond butter, trail mix, nuts, seeds, dry roasted edamame or other dry roasted beans, etc.
Watch outs, When to Call-in Professional Support, and Supplements
One of the biggest watch outs for vegetarians is to make certain to include a wide variety of plant-based protein foods (e.g. nuts, seeds, peanut butter beans, tofu, tempeh, edamame, meat substitutes, hummus, etc.). If you or your child won’t eat plant-based protein foods than eating vegetarian may not be the best choice for them. As mentioned above, a well-planned vegetarian eating pattern is appropriate for any age but if you eat vegetarian or vegan and just fill up on foods like chips, French fries, and bread, you certainly will be missing out on nutrients the body needs.
Sometimes professional support is helpful, especially if vegetarian eating is unfamiliar to you. Working with a registered dietitian can help guide you and your child through the transition to vegetarian eating. Also discussing the eating change with your child’s pediatrician and any concerns that they may have or blood work that they would like to monitor to ensure your child’s needs are being met.
Lastly those following a vegan diet require vitamin B-12 supplementation because it is primarily found in animal foods. Although, vegetarians how are routinely consuming dairy foods will not likely require supplementation.
You Can Do It
Check out the recipe ideas in the blog gallery on this site, many of which are vegetarian/vegan or that can be easily adapted to be vegetarian and check out the resources listed below. Enjoy the adventure of trying, tasting, and preparing delicious vegetarian foods - you can do it!
Resources:
Meatless Monday Recipes: http://www.meatlessmonday.com/favorite-recipes/
Vegetarian Dietetic Practice Group – Consumer Web site: www. vegetariannutrition.net
Feeding Vegetarian Teenagers - https://vegetariannutrition.net/docs/Teens-Vegetarian-Nutrition.pdf
Vegetarian Resource Group - www.vrg.org
References:
Academy of Nutrition and Dietetics Vegetarian Diet Position Paper: http://www.eatrightpro.org/~/media/eatrightpro%20files/practice/position%20and%20practice%20papers/position%20papers/vegetarian-diet.ashx
Mekonnen, M.M. and Hoekstra, A.Y. (2010) The green, blue and grey water footprint of farm animals and animal products, Value of Water Research Report Series No. 48, UNESCO-IHE, Delft, the Netherlands.
