Beccming

VEGETARIAH

Copyright @ 2AA7 Arnerican Dietetic Association. All Rights Reserved.

-eql" American Dietetic

right Association
120 South Riverside Plaza
Suite 2000
Chicagq lllinois 60606-6995
8oo/877-1600
www.eatright.org
 American Dietetie A*eoel*tlan Bcc*ming Vegetarian 2

Who Are Vegetariansl

People of all ages and backgrounds are vegetarians. People who foliow a vegetarian diet either
never or rarely eat meat, fish, or poultry. Instead, they rely on a variety of plant-based foods for
good health and eating enjoyment.

Types of Vegetarians
There are many types of vegetarians. Some eat fish. Some eat dairy foods (such as cheese)
and/or eggs. Others do not eat any food product that comes from an animai. The following
chart identifies some types of vegetarians.

Lacto-ovo Milk and dairy foods . Meat, fish, and poultry

Eggt
Grains
Vegetables and fruits
Beans, nuts, and seeds
Lacto Milk and dairy foods ' Eggt
Grains . Meat, fish, and poultr;'
Vegetables and fruits
Beans, nuts, and seeds
Vegan . Grains ' Eggt
Vegetables and fruits Meat, fish, and poultry
Beans, nuts, andseeds Milk and dairy foods
Honey
Lard
Any other product made from
animals, including some gelatins
Foods rnade with ingredients from
animals, such as egg noodtres or baked
goods made with butter
Macrobiotic . Grains . Processed sweeteners
Beans, nuts, and seeds . Sorne types of vegetables, such as
Root vegetables potatoes and eggplant
Sea vegetables

Tropical fruits
Seafood
 American Dietetie Association &ecarnlng Vegetarian 3

Why Do People Chaose & Vegetarian [ietl

People choose to become vegetarians for many reasons.

Personal Preference and Flealth Concerns

Some people do not like meat or other foods from animals. Manybelieve that a plant-based diet
is healthier than one that includes meat.

Ethical Reasons
Many vegetarians avoid meat because they do not want animals to be killed or harmed. These
individuals may object to the treatment of animals raised on industrial farms.

Environmental and Economic €oncerns

Manypeople argue that animal waste from factory farms pollutes the land and water. Also, in
some countries, forests are cut down to create grazingland for cattle. For reasons such as these,
some people choose not to eat meat.

Religious Beliefs
Some religions teach foilowers to practice a vegetarian diet. For example:

Jainists believe in nonviolence (also called ahisma, which means "Do no harm"). The follow-
ers of Jainism do not eat meat. They also do not eat rooted plants, such as onions, potatoes,
and garlic.
Hindus are the world's largest vegetarian population. They believe in ahisma as well as the
dietary customs of self-control and purity of mind and spirit.
Buddhists also support the concept of ahisma. Many are lacto-ovo-vegetarians. However,
some Buddhists eat fish or beef.
Seventh-Day Adventists encourage a plant-based diet and avoid pork and shellfrsh.
 American Dietetie Aeeaciaticr: Eecoming Vegetarian 4

Health Benefits of a Vegetarian lffay af Life

Whole grains, beans, fruits, vegetables, nuts, and seeds are low in fat and have moderate
amounts of protein. They also provide generous amounts of dietary fiber and antioxidants. As a

result, a plant-based diet can provide many health benefits, including:

Weight control: Vegetables, fruits, and

whole grains are high in fiber. These foods
are digested slowly. This can help you feel
full and eat less.
Antioxidants: Whole plant foods are a rich
source of antioxidants, such as the
vitamins A, C, and E. These nutrients boost
the immune system. They can provide anti-aging benefits and protect against the growth of
tumor cells. They also reduce inflammation in blood vessels.
Less risk for some diseases: A diet high in fiber and low in fat can help reduce risks for
Lype 2 diabetes and kidney disease. It can also lower blood cholesterol levels. (HiSh choles-
terol is a risk factor for heart disease.) People who eat a variety of whole grains, fruits, and
vegetables also have fewer digestive health problems, such as diverticulosis, constipation,
and colon cancer.
 /
/ American Dietetic Aeeociation Fecoming Vegetarian 5

=
c hanging to a Vegetarian Diet
/ You can become a vegetarian in steps. A gradual change will give you time to find vegetarian
foods that you like. Focus on finding choices that help you eat a healthy, balanced diet.
Here are some tips to consider:

Review your current diet. Make a list of foods that you regularly eat. Pay special attention
to vegetarian foods that you already like.
Choose a variety of plant-based foode . Aim for an eating plan that includes many types
of whole grains, fruits, vegetables, and beans.
Add vegetables to meals you already enioy. For example, if you already eat pasta with
tomato sauce, try adding more vegetables to this dish.
Try plant-based meat substitutes. Choices include textured vegetable proteins made
from soybeans, wheat proteins, and other vegetable sources. Many look and taste like regular
meat products. Check your grocer's fteezer department for vegetarian "hamburger," "sau-
sage," 'thicken," and "bacon." These are good in dishes such as chili or casseroles.
Use dairy substitutes. Choices include plain and flavored soymilk, tofu, and soy cheese.
You can use soymilk on cereal and in coffee. Nondairy cheese tastes good onpizza
and sandwiches.
Loolc for vegetarian ethnic foods. Many ethnic food stores and restaurants offer tasty
vegetarian foods (seeDining Out on page 8).
Explore the supermarket. You mayfind new
ingredients and ready-to-eat vegetarian foods from
around the world.
Read recipes. Hundreds of vegetarian cookbooks
are available. Many have recipes from regional cui-
sines that can expand your options.
Become a label reader. Labels offervduable infor-
rnation about ingredients and nutrients.
 American Dietetic Aerociation Secoming Vegctarian 6

Be Aware of llutritional Risks

Poorly planned diets of any kind can lead to health problems. No matter what t1rye of diet you
eat, you must be sure to get enough vitamins, minerals, and protein to be truly healthy. Eating
a variety of foods supports your overall health.

Most people get iron, zinc, vitamin B-LZ, calcium, and vitamin D from animal products, such
as meat and milk. Vegans and ottrer vegetarians who avoid dairy foods must be sure to include
other sources of these nutrients in their daily eating plans.

Sources of Some Key Nutrients for Who Do Not

j"-1li
i'l JlJSi-i:.i '
i;li;gftrir:!+r

Vitamin B-12 B-12 supplements

Vitamln D Fortified milk, soymilk, tofu, or tempeh
Calcium Nonfat or low-fat milk, yogurt, and cheese
White beans
Broccoli
Fortified soymilk
Chinese cabbage
Dried figs
Calciurn-fortified cereals and juice
Iron Lentils, white beans, and kidney beans
' Tofu
Green leafyvegetables, such as spinach
Dried fruits
Whole grains
Iron-fortified cereals
?inc Fortified cereals
Barley
Chiclpeas andlentils
Essential fatty acids Nuts
Flaxseed oil and other oils from seeds
 Amertcan Dietetic Asrociation Beeonlng Vegetarian 'I

What About Proteinl

Vegetarians can meet their protein needs when they eat a variety of plant proteins and get
enough calories. Plant proteins contain all the essential amino acids that your body needs.
/
/ Grains, beans, nuts, and vegetables are good sources ofprotein.
Eating combinations of different plant proteins-such as grains and beans or beans and nuts-
helps your body store and use protein. If you eat dairy foods or eggs, these are also sources of
protein. Eat them in combination with plant-based proteins.

Avoid the Fat Trap and Maintain Your Weight

Not every vegetarian diet is low in fat and calories. If you eat whole milk dairy products, high-
fat snacks, fried foods, and foods with lots of added sugar, you may be eating too many calories.
You may also be eating too much fat, especially the types of fat that can contribute to heart
disease: saturated fat and trans fat.

Flere are some tips to limit calories to healthy levels and to choose fats wisely:

. Plan meals around whole grain cereale, fruits, vegetablec, and beans. Plant foods
that are high in fat (such as avocados, coconuts, oliv'es, and oils from plants and seeds) are
also high in calories. Enjoy them in small amounts.
. Eat nuts in moderation. They are excellent sources of heart-healthy monounsaturated fat
and omega-3 fatty acids. However, they are also high in calories.
. Choose nonfat milk or milh substitutes. Lacto-vegetarians can enjoy skim or nonfat
dairy products. These are lower in calories, total fat, and saturated fat than foods made with
whole milk or cream. For vegans, healthy dairy substitutes include low-fat or nonfat soymilk
and rice milk.
. Enioy reduced-fat soy foods and meat substitutes. For example, there are several
brands of reduced-fat tofu. For meat substitutes and textured vegetable proteins, compare
labels and choose lower-fat varieties.
. If you eat eggs or small amounts of,meat, cut out the fat. Choose eggwhites instead
of whole eggs or egg yolks. If you occasionally eat meat, look for lean cuts with the fat
trimmed off.
. Choose foods with little or no trans fat or saturated fat.
. If a food has hydrogenated oil as an ingredient, the food contains trans fat. Many packaged
baked goods, snack foods, stick margarines, and fried foods (such as doughnuts or fries)
have trans fat.
 rrlaus, rnclu{fur8, rIrur( Iaf an(t lara. lf ls iu$o rn p€um,
palm kernel, and coconut oils.
. Choose heart-healthy fats for cooking. Look for oils with monounsaturated or
polyunsaturated fats. Good choices include canola and olive oil. Remember, however, that
even heart-healthy oils are high in calories.
. Get flavor from fat-free or low-fat ingredients. You may flavor foods with herbs, spices,
mustard, vinegar, fruit juice, bean dips, fresh salsa, or miso spreads. Limit oil-based salad
dressings and regular mayonnaise. These are high in fat and calories. ./

. Limit foods with added sugar. Sugar provides calories but few nutrients. To limit added
sugar, avoid foods that list sugar, corn syrup, or honey as one of the first ingredients.

Dining Out
Dining out can be a challenging experience for vegans and other vegetarians. Menus may not
point outvegetarian/vegan options. Also, some vegetabie dishes maycontain "hidden"
ingredients, such as butter, chicken or meat stock, or gelatin.

When dining out, try the following tips:

. €heck menu$ for symbols marking vegetarian choices. Some restaurants print a Y or a
leaf next to vegetarian or vegan dishes.
o Aslt the wait staff for help. They should be able to tell you which menu items are
vegetarian and what ingredients are used.
. Mdrc special requests. Some chefs will prepare that is not on the menu if you
a dish
r€guest it. Also, you may be able to order vegetable appetizrrs or side dishes as your main
course. At catered events, try ordering a vegetarian meal, or ask the wait staff in advance to
leave the meat offyourplate and addvegetables instead.
. Loott for vegetarian fast food. Some fasefood restaurants offer vegetarian options. You
, rnay be able to order sandwiches or salads made with meat substitutes.
. Be a good guest. If you are invited to someone's house for a meal, let your host know in
advance about which foods you do not eat. You can also offer to bring a vegetarian dish
to share.
PIan for travel. Before you take a trip, inform your travel agent or the airline about your
rnpal freferenres Many airlinps; frains, and rrrtisp ships offer A*ian vegpfarian rnpals, fnrit
plates, and vegan and lacto-ovo-vegetarian menu options. Pack vegetarian snacks just in case
your special requests are not fulfilled.
. Try ethnic restaurants that affet vegetarian choices. See the chart on the next page for
a list of some good ethnic options.
 American Dietetic Aeroclatlon Becoming Vegetarlan g
{ Asian . Vegetable, rice, and
/ (Chinese, Japanese, noodle dishes
Thai, and Vietnamese) . Stir-fries
. Tofu dishes
South Asian Rice dishes
(Indian, Sri Lankan, Grilled, fried, or baked
Burmese, Pakistani, whole wheat breads
and Nepali) Curried bean and lentil
dishes
Curried vegetable dishes
Yogurt
Salads
Appetizers such as
fritters and vegetable-
filled pastry pockets
Fruit- and milk-based-
desserts
Mediterranean . Italian: minestrone soup,
(Italian, Greek, and marinara sauce, eggplant
Middle Eastern) pannesan, pasta
Primavera
. Middle Eastern and
Greek: pita sandwiches,
falafel, couscous, egg-
plant dishes, Greek
salads, andtabbouleh
Mexican . Vegetarian quesadillas,
and tamdes
. Spanish rice
. Fresh tortillas
. Salsa and guacamole
. Cheese enchiladas
If you do not eat fish, ask the wait
staff whether dishes contain fish or
oyster sauce.
Many Indian restaurants use ghee
(clarified butter), cream, and pan-
eer (a type of cheese). If you avoid
dairy ingredients, ask that foods be
prepared with vegetable oil.
Instead of deep-fried foods, which
can be high in fat and calories,
choose shallow-fried or broiled/
grilled products.
Olives and feta cheese are high in
sodium and should be limited if you
are on a low-sodium diet.
' Be aware that Mediterranean
restaurants gryically use large
amounts of olfor saut6ed dishes, -
dressings, and sauces. This adds fat
and calories to food.
. Ask whether part-skim or low-
fat cheese can be used instead of
hiigher-fat types.
. Refried beans may contain lard. Be
if --
you are concerned.
. If you do not eatdairy foods, order
dishes without cheese or
sour cream.
 4
American Dietetic Agrociation Becoming Vegetarien 1S

Vegetarian Reso$r€es

Anrerican Dictetic Aseociation '

bttp: / / www. eatright. o rg

(Click Find a Registered Dietltian to locate a Registered Dietitian in your area.)

fire Vegetarian Reccurce GrouP

http://www.wg.org

Vegan/Vegetarian Reciper and More

for the Vegan Diet and Lifestyle
http : / / www.vegweb. com

Vegan and Vegetarian Recipes, Articles, Health Reeource

http //www.tug"
: o.rtc..o*

Vegetarianism and Vegetarian Nutrition

http: / / www.vegetarian-nutrition. info

$awyVegetarian
http / / v'rvrw.s avvyve getarian. com
:

Vegetarian and Vegan Information

http://www.goveg.com