Hot Topics In Nutrition:  Vegetarianism

Vegetarianism has existed since ancient times. Today, it’s easier than ever to be a vegetarian thanks to nutrition knowledge that supports vegetarianism, a culture that accepts it, and foods that are convenient, available, and taste good!

Reasons for becoming vegetarian range from health benefits to ethical concerns about the treatment of animals, and from religious beliefs to taste preferences.  Whatever the reason, it is possible to obtain a nutritious food intake from vegetarian foods if sufficient emphasis is given to variety and balance. 

Note that nutritional imbalances can occur more readily as foods are excluded from your eating pattern. Vegans, who do not consume any animal products, need to be particularly attentive to obtaining reliable sources of protein, vitamin B12, calcium, zinc, and iron. When fortified products such as soymilk and “meat replacers” are included regularly, this is usually not difficult.

  Definitions

Vegan: Does not include products derived from animals, including dairy products or eggs. Food intake is derived from plant foods including fruits, nuts, vegetables and grains.

Lacto-ovo vegetarian: Food intake is mainly from plant foods and includes dairy products and eggs, but no meat, poultry or fish.Lacto-vegetarians include dairy products but not eggs.

Pesco-vegetarian: Includes fish but not red meat and poultry.

Partial vegetarian: Food intake is usually vegetarian but animal-based foods are included occasionally.

More information

An excellent website for vegetarian nutrition is the Vegetarian Resource Group in Baltimore. It includes research-based information, book reviews, recipes, handouts, questions and answers, and more.

Links to other good sources of information about vegetarianism can be found at the New York Online Access to Health website, Ask NOAH About Nutrition.