Why Do People Become Vegetarians?

Many people who follow a vegetarian diet do so due to religious teachings. Others become vegetarians for health and hygiene purposes, avoiding meat as a cause of disease and as a source of unhealthful chemicals and infectious organisms. In recent years, ecological considerations have attracted large numbers of people. These people reason that it is wasteful of the earth's resources to feed plants to animals, and then eat the animals. Approximately ninety percent of the soybeans, corn, oats and barley grown in this country are fed to livestock such as cattle and chickens. There would be a lot more protein to go around if these plant sources of protein were eaten by people directly instead of by livestock.

This alternative way of gaining protein from plant rather than animal sources is known as "eating low on the food chain." One potential advantage of this is that the lower you eat on the food chain, the less risk you will have of accumulating larger amounts of toxic materials present in greater amounts at the top of the food chain. It is not know whether humans who live primarily on meat, at the top of the food chain, accumulate dangerous residues and food additives. But many who choose the vegetarian lifestyle take this into consideration.

Is a Vegetarian Diet Healthful?

It is the position of the American Dietetic Association that vegetarian diets are healthful and nutritionally adequate when appropriately planned. A considerable body of scientific data suggests positive relationships between vegetarian diets and risk reduction for several chronic degenerative diseases and conditions, including obesity, coronary heart disease, hypertension, diabetes mellitus, and some types of concern. These effects may be due to diet as well as to other lifestyle characteristics such as maintaining desirable weight, regular physical activity, and abstinence from smoking, alcohol, and illicit drugs.

Nutritional Considerations for People Considering a Vegetarian Diet

Most people can meet all of their nutrient needs on a vegetarian diet as long as they eat a wide variety of foods each day and ensure that their caloric intake is adequate to meet energy needs. However, as you eliminate more animal foods from your diet it is important to take extra care to include other foods which can supply missing nutrients. If you are thinking of adopting a strict vegetarian diet, it makes sense to first consult a registered dietitian or a licensed nutritionist about your food choices. This advice is especially true for pregnant or lactating women and for infants and children. It is also important to educate yourself by reading reliable books on vegetarianism such as: Jane Brody's Nutrition Book, Frances Moore Lappe's Diet for a Small Planet, and Laurel Robertson's Laurel's Kitchen. Additionally, the following recommendations from The American Dietetic Association's 1993 position paper on vegetarianism are in order.

Meal Planning Recommendations:

• Keep the intake of low nutrient-dense foods, such as sweets and fatty foods, to a minimum.
• Choose whole or unrefined grain products instead of refined products whenever possible or use fortified or enriched cereal products.
• Use a variety of fruits and vegetables, including a good food source of vitamin C.
• If milk or dairy products are consumed, use low-fat or non-fat varieties.
• Limit egg intake to 3 to 4 yolks per week.
• Vegans should have a reliable source of vitamin B-12, such as some fortified breakfast cereal, fortified soy beverages, or a B-12 vitamin supplement. A vitamin D supplement may be indicated if exposure to sunlight is limited.
• Vegetarian and non-vegetarian infants who are solely breast fed beyond 4 to 6 months of age should received supplements of iron and vitamin D if exposure to sunlight is limited.

Can a Vegetarian Diet Meet the Dietary Guidelines for Americans?

A vegetarian diet can fit in very nicely with The Dietary Guidelines for Americans which recommend a reduction in fat intake and increased consumption of fruits, vegetables, and whole grains. Well-planned vegetarian diets can effectively meet these guidelines and can be a health-supporting dietary alternative. It is possible for vegetarians to follow The Dietary Guidelines for Americans as recommended by the United States Department of Agriculture by following the daily food guide for vegetarians.

Making the Transition

You don't have to give up animal foods completely to gain the healthful benefits of a plant-based diet. Small changes can add up. You might try eating more meatless meals each week such as bean soup, vegetable lasagna, quiche, or chiles rellenos. Remember to adopt other healthful lifestyle choices as well, such as maintaining desirable weight, regular physical activity, and abstinence from smoking, alcohol, and illicit drugs.