Adopting a vegetarian diet has become more prevalent; the US Census Bureau reported that 3.3% of adults are vegetarian or vegan. There are many reasons cited for becoming a vegetarian: animal rights, sustainability, preventing chronic disease, and promoting weight management. Whatever the reason, becoming a vegetarian or vegan is a major lifestyle choice, and some planning is needed to make sure that the diet is nutritionally adequate. The Academy of Nutrition and Dietetics’ webinar provided their position on a healthy vegetarian diet and its potential benefits, which is a good starting guide for those wanting to become a vegetarian.
First, what are the benefits of becoming a vegetarian? Research suggests that a vegetarian diet can help to prevent many chronic diseases. It has been associated with reduced risk of cardiovascular disease, lower prevalence of hypertension, lower risk of type 2 diabetes, and lower risk of some cancers. For some individuals, a vegetarian diet can also be a way to promote a healthy weight.
Another thing to consider is what type of vegetarian to become. Vegetarian is actually a fluid term that can be used to describe many diet patterns. For example, one can become a lacto-ovo-vegetarian that still eats dairy products and eggs. You can also eliminate either dairy or eggs by becoming an ovo-vegetarian or a lacto-vegetarian, respectively. Vegan is a stricter diet that excludes all animal products and maybe honey. None of these choices are better than the other; each individual should choose the type of vegetarian diet that aligns best with their food preferences and beliefs.
If a vegetarian or vegan diet is adopted, a few key nutrients should be monitored to ensure adequate intake.
- Protein – The recommended intake can be easily met by a variety of plant foods, especially beans, peanuts, and soy products.
- Omega-3 fatty acids – These heart-healthy fats are typically associated with intake of fatty fish like salmon or tuna, but there are plenty of vegetarian/vegan sources like ground flax seeds, chia seeds, walnuts, or canola oil.
- Iron – It is generally not a concern for vegetarians, but remember that sources of vitamin C (fruits) can enhance absorption.
- Calcium – Vegetarians who eat dairy do not have to be too concerned about meeting their calcium needs, but vegans need to be more thoughtful about their sources. Calcium-fortified products and supplements may need to be added to the diet.
- Vitamin D – Look for fortified foods like cow’s milk, nondairy milks, fruit juices, cereals, margarine, and eggs. Vegans may need to take a supplement.
- B12 – This vitamin cannot be found in adequate amounts in plant foods, so choose fortified foods or a supplement to ensure you are getting enough.
These are just a few things to consider when deciding to become a vegetarian. While this diet pattern can provide many health benefits, it is also important to consider some nutrients you may be missing. For further questions about a nutritionally adequate diet, consult a registered dietitian nutritionist.
Did this seminar cover the difficulties with having a vegetarian or vegan lifestyle? While being vegetarian or vegan is completely doable and can usually provide all needed nutrients when done correctly, it’s not an “easy” diet. A lot of planning, time, and effort are needed when on a vegetarian and especially vegan diet. And while a vegetarian or vegan diet doesn’t have to be more expensive, it does require much more preparation and cooking time to keep the cost down. It would be interesting to see if the academy has actual recommendations for becoming vegetarian or vegan so people understand the effort they must put in if they want to be healthy on a vegetarian or vegan diet.
Hey Emily,
I’m really glad you wrote about this webinar. Becoming vegetarian is something I’ve been considering as I’ve made small adjustments to limit the amount of meat I eat. You actually answered one of the questions I had, which pertained to making sure certain vitamins/minerals, protein, etc. are still being met in the absence of meat. I think as a future dietician you have a great opportunity to bridge the knowledge gap about becoming vegetarian versus becoming vegan. As far as the supplements, do they do as good a job as the actual foods themselves? In your professional opinion, is one more cost effective than the other?
As a lifelong meat eater, I honestly couldn’t imagine maintaining a vegetarian diet, but especially a vegan one. I feel like my nutrition levels would be severely low. I eat all sorts of iron-rich foods (with Vitamin C and Calcium intake in mind) and have been considered chronically anemic. I wholeheartedly believe in eating whole foods, and I think eggs are one of the best foods to consume for overall heath. In addition, I feel like I am constantly hungry if I do not eat meat or eggs in a meal.
Do you think professional athletes, especially those like Michael Phelps who claims to eat approximately 12,000 calories a day, could perform at the performance level necessary for their sports? And even meeting those calories, do you think those foods could have enough essential nutrients to support an intensely active lifestyle?
In addition, what do you think about meat substitutes and the chemicals/additives to make it taste and feel like meat?
Hey Emily,
Interesting article, I know that with the increasing popularity of the vegan diet I have seen a few notable professional sports athletes that swear by the benefits. As a future dietician would you ever recommend a vegan diet to an professional athlete?
Do you think there is any major detriments/benefits to consuming supplements to make up for the lost nutrients in a vegetarian diet verses consuming them through a normal diet?
What is your opinion of plant based proteins compared to meats?