By Jamie Mok
Vegetarianism 101
More than likely, you or someone you know is a vegetarian. A vegetarian, as defined by the American Dietetic Association (ADA), is a person who does not eat meat, fish, fowl, or any products containing these foods. Vegetarian diets basically consist of fruits, vegetables, grains, legumes, nuts, and seeds. The four general types of vegetarians are lacto-ovo-, lacto-, ovo-, and vegan. Lacto-ovo-vegetarians are the least restrictive, allowing milk and eggs in their diet. On the other hand, vegans, or total vegetarians, omit all animal-derived products from their diet and lifestyle (i.e. milk, eggs, honey, fur, leather, soaps and cosmetics).
According to a national poll conducted in 2006 by the Vegetarian Resource Group (VRG), 2.3 percent of Americans are vegetarian and 1.4 percent are vegan. Vegetarians commit to this lifestyle for various reasons. The most common influential factors include animal-rights support, health considerations, environmental concerns, religious beliefs, and/or world hunger issues.
The Vegetarian Advantage
Although vegetarian diets may not meet all of the USDA MyPyramid recommendations, they can be beneficial to your health. After all, plant-based diets are lower in saturated fat and cholesterol, and higher in fiber, vitamins, minerals, antioxidants and phytochemicals. According to the ADA, a well-balanced vegetarian diet may support weight management, regulate GI function, prevent and treat chronic diseases (i.e. obesity, coronary artery disease, type 2 diabetes, hypertension), decrease risk of different types of cancer, and promote overall energy.
Vegetarian Smart
A bag of potato chips paired with a big soda is technically vegetarian–obviously, vegetarianism is not synonymous with good health. Vegetarian diets tend to fall short in protein, calcium, vitamin A, D, B-12, riboflavin, iron, omega-3 fatty acids, zinc. Vegetarians must be wise when choosing what goes on their plate.
A nutritionally sound vegetarian diet incorporates a variety of the following:
• Colorful fruits vegetables, fortified juices
• Fortified whole grains, breads, cereals
• Legumes, nuts, seeds (cooked beans, lentils, and soy products)
• Eggs and/or fortified dairy products— if permitted
Vegetarians should be aware of potential nutrient deficiencies they are at risk for and take preventative action to protect their health. The ADA encourages additional supplementation of iron, zinc, calcium, vitamin D, and vitamin B-12 when dietary intake is inadequate. The ADA recognizes that well-planned vegetarian diets supplemented with the vitamins and minerals previously mentioned can provide adequate nutrition for infants, children, adolescents, and pregnant and lactating women.
Biting to the Core
I find that one of the best ways to understand diet behaviors is to learn from those who live it everyday. During my research, I interviewed two local community members who stand at opposite ends of the vegetarian spectrum.
Leighanna, a graphic-design artist for the Signal Tribune and loyal vegan, feels healthier and better overall after making the switch five years ago. Leighanna admits that the initial switch was challenging, but now she has no problem adhering to her diet. In addition to vegan-friendly markets like Whole Foods, Trader Joes, and Fresh & Easy, Leighanna recommends vegetarians/vegans visit Healthway Foods on East Bixby Road in between Atlantic Avenue and Long Beach Boulevard.
While vegetarianism may work for one, it may not for another.
Veronica, a dietetic colleague of mine and ex-lacto-ovo-vegetarian, experimented with a vegetarian lifestyle for four years until she gradually noticed signs of malnutrition: dramatic weight loss, fatigue, low blood iron, poor hair and nail health. Since she has incorporated meat back into her diet, Veronica feels more energetic and notices healthier hair and nails. Although she is no longer a vegetarian, Veronica still enjoys vegetarian food. She recommends vegetarians taste other ethnic cuisines such as Thai, Indian, and Ethiopian, as they offer incredible vegetarian dishes.
These two examples are a reflection of human experimentation and adaptation. Vegetarian diets are not “good or bad,” “right or wrong;” their appropriateness varies by individuals. The best way to find out whether or not a vegetarian diet suits you is to do your homework!
Get Veg-ucated
Research multiple credible sources to learn the fundamentals.
Visit www.eatright.org to review the ADA’s position on vegetarianism and take a closer look at the vegetarian food guide pyramid modified to help vegetarians meet nutrient standards recommended by the Institute of Medicine.
Check out websites such as Goveg.com, Vegetariantimes.com, and VRG.org. They are great educational resources that provide a plethora of information on vegetarianism.
Seek a registered dietitian for guidance— they are nutrition experts who will provide you with the latest information on nutrition, foods, and helpful resources.
Jamie Mok recently completed a nationally accredited dietetic internship program at California State University, Long Beach. She is now eligible to sit for the national board exam to earn her Registered Dietitian certification and plans to do so this summer.
