Vegetarians do not eat meat, fish, and poultry. Often called lacto - ovo vegetarians, they eat egg and dairy products. In many cases, pesco vegetarians (people that include fish) are not considered “vegetarian.” Vegans are vegetarians who abstain from eating or using all animal products, including milk, cheese, other dairy items, eggs, wool, silk, and leather. Among the many reasons for being a vegetarian are health, ecological, and religious concerns, dislike of meat, compassion for animals, belief in non-violence, and economics. The American Dietetic Association has affirmed that a vegetarian diet can meet all known nutrient needs. The key to a healthy vegetarian diet, as with any other diet, is to eat a wide variety of foods, including fruits, vegetables, plenty of leafy greens, whole grain products, nuts, seeds, and legumes. Limit your intake of sweets and fatty foods.

Making the Change to a Vegetarian Diet

Some people become vegetarians instantly. Removing meat, fish and poultry from their diets overnight. Others make the change gradually. There is no right or wrong way of becoming a vegetarian, do what works best for you. Is being/becoming vegetarian difficult? Being a vegetarian is as hard or as easy as you choose to make it. There are many options and opportunities for vegetarians to enjoy new foods in markets and restaurants, many items often overlooked before becoming vegetarian. Some people enjoy planning and preparing elaborate meals and discovering new ingredients and methods of cooking, while others opt for quick and easy vegetarian dishes.

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Vegetarian Nutrition

Protein
Protein needs are easily met by vegetarians by eating a varied diet, as long as they consume enough calories to maintain their weight. It is not necessary to plan combinations of foods. A mixture of proteins throughout the day will provide enough “essential amino acids.” (See “Position of the American Dietetic Association: Vegetarian Diets,” JADA, June 2003; Simply Vegan, 2006) Good protein sources : beans, lentils, tofu, nuts, seeds, tempeh, chickpeas, peas... Many common foods, such as whole grain bread, greens, potatoes, and corn, quickly add to protein intake.

Iron
Good iron sources : dried fruits, baked potatoes, mushrooms, cashews, dried beans, spinach, chard, tofu, tempeh, bulgur, and iron-fortified foods (such as cereals, instant oatmeal, and veggie “meats”) are all good sources of iron. ** To increase the amount of iron absorbed at a meal, eat a food containing vitamin C, such as citrus fruit or juices, tomatoes, or broccoli. Using iron cookware also adds to iron intake.

Calcium
Good calcium sources : green veggies (collard greens, broccoli, kale, turnip greens), tofu prepared with calcium, low-fat dairy products, fortified soymilk, and fortified orange juice all contain high quantities of calcium.

Vitamin B12
The adult recommended intake for vitamin B12 is very low. Vitamin B12 comes primarily from animal-derived foods. A diet containing dairy products or eggs provides adequate vitamin B12. Fortified foods, such as some brands of cereal, nutritional yeast, soymilk, or soy analogs, are good non-animal sources. Check labels to discover other products that are fortified with vitamin B12. Tempeh and sea vegetables are not a reliable source of vitamin B12. To be on the safe side, if you do not consume dairy products, eggs, or fortified foods regularly, you should take a non-animal derived supplement.

Nutrition information supplemented by VRG’s website, www.vrg.org.

Enjoy the process :-)