What to know about the vegetarian diet

What do vegetarians consume?

 A vegetarian diet can provide a wide variety of healthful, nutritious foods, but what the person eats will depend on the type of diet they are following and their personal food choices.

There are a variety of diets that come under the umbrella term vegetarian:

Lacto-ovo-vegetarians avoid both meat and fish, but consume dairy and eggs.

Lacto-vegetarians consume dairy products but no eggs.

Ovo-vegetarians consume eggs but no dairy.

 Some people who do not eat meat will eat fish. This is a pescatarian diet, rather than a vegetarian diet.

 A vegan diet excludes all animal-based foods.

 People following a vegetarian diet must make careful choices about what they eat to ensure that t`hey meet their nutritional requirements. Some people may need supplements.

 Benefits

 A growing number of younger people are adopting a vegetarian diet, as the Gallup poll shows.

 They may do this because:

 It brings health benefits

 it is a more ecologically sustainable option

 they have concerns about the treatment of animals

 It is part of a broader lifestyle choice,

 Some people also avoid meat and animal products for religious reasons.

 Here are some ways in which avoiding meat products can enhance a person’s health.

 Weight:  Switching to a vegetarian diet may help a person lose weight, at least in the short-term, according to a 2016 meta-analysisTrusted Source. Scientists need to carry out longer term controlled studies to understand how a vegetarian diet might affect weight.

 Cholesterol: A systematic review of Trusted Source published in 2015 concluded that people who follow a vegetarian diet are likely to have lower overall cholesterol levels.

 Cancer: A study Trusted Source of data for nearly 70,000 people found evidence that the incidence of cancer overall was lower among vegetarians than non-vegetarians. The authors suggested that a non-meat diet may offer some protection from cancer.

 Heart health: Authors of a 2014 study Trusted Source found a lower risk of cardiovascular disease in people who followed a vegetarian diet in India. Studies in western countries had already produced similar results.

 Diabetes: People who follow a vegetarian diet may be less likely Trusted Source to have type 2 diabetes. One reason for this may be a higher intake of whole grains, fruits, vegetables, legumes, and nuts, and a lower intake of unhealthful fats.

 These benefits will not automatically happen when a person stops eating meat. Alongside a vegetarian diet, people need to make sure they:

get the right number of calories

 focus on a variety of fruits, vegetables, and whole grains

 limit their intake of processed foods and alcohol

 avoid unhealthful fats and added sugar and salt

 engage in an overall healthful lifestyle, with plenty of exercise

 avoid smoking

 Tips for getting started

 Here are some tips for switching to a vegetarian diet:

 Start learning about the nutrients required and how to obtain them.

 Get some tips and recipes from vegetarian websites, a local health food shop, or a nutritionist.

 Make a weekly shopping and meal plan.

Focus on a variety of meat-free dishes that provide a complete protein, so that you do not end up eating as before but just leaving out the meat.

 Consider making the change gradually, for example, over a month.

 Start with familiar meat-free foods, such as mac and cheese and salad, and add to your repertoire over time.

 A gradual change may work better for two reasons:

 It is more likely to become a lifestyle and a long-term move.

 Sudden dietary changes, such as an increase in the consumption of beans or vegetables, might lead to temporary digestive problems, such as bloating.

 The Academy of Nutrition and Dietetics have a range of tips for people who want to stop eating meat:

Choose whole grain products, such as whole wheat bread, wild or brown rice, and whole grain cereals, as these can provide B vitamins.

 Choose whole grain products, such as whole wheat bread, wild or brown rice, and whole grain cereals, as these can provide B vitamins.

 Vary the diet, with whole grains, fruits, vegetables, legumes, nuts, and so on.

 Use eggs and dairy products in moderation, or try adding soy milk.

 Ask a healthcare professional about supplements, especially vitamin B-12.

 Ensure a sufficient intake of vitamin D, especially if exposure to sunlight is low.

 Check the labels of “healthful” vegetarian snacks to ensure they do not contain a lot of sugar, salt, or other additives.

 Remember that junk food and fast food can be unhealthful and high in calories

 Some scientists say that a vegetarian diet is beneficial to people of all ages, but they note the need to plan appropriately to obtain the whole range of essential nutrients.

 The chart below lists some nutrients that a person following a vegetarian diet may lack, how much of them an adult requires, and some examples of foods that contain them. Some people may also need supplements to boost their levels of these nutrients.  Needs may increase during pregnancy and breastfeeding.