Is a Vegetarian Diet Right for You?

Successfully embracing a vegetarian diet isn't something one suddenly decides to do. It can present some challenges. But, this lifestyle change - and it is a change in lifestyle as much as it is a change in diet - can reap huge benefits in the long run. A healthy diet without meat or animal products is possible and even easy with careful consideration and attention to detail.

Vegetarianism vs. Veganism

Generally speaking, vegetarians avoid foods containing animal protein. There are many flavors of vegetarianism, including those that exclude meat but include fish or eggs and/or milk products. Veganism, on the other hand, is extreme in its philosophy. Vegans abstain from using any and all products that were made from or produced by animals. This list is extensive and includes but isn't limited to: honey, all milk products, all eggs and egg products, including mayonnaise; clothing made from leather, wool or other animal parts, fabric softeners (many contain animal tallow) and any product that contains animal-based ingredients.

Reasons for Vegetarianism

There are a number of reasons that many have become vegetarians or vegans. Three main reasons are the environment, animal welfare and health concerns:

• Environment

Many turn to vegetarianism because of the impact that meat industry has on the environment. A large percentage of all grain produced (estimates are between 30% and 50%) is strictly for animal feed and a great deal of fresh water is consumed by animals raised for meat. Almost all animals expel methane gases, and some experts assert that the concentration of animals raised for meat as well as the forested areas of the world cleared for raising those animals contribute to global warming.

• Animal Welfare

Many people don't comprehend where those nice, neat clear-wrapped packages of meat cuts come from. Understanding the controversial processes at a deeper level has caused many to turn away from eating meat. Some avoid all animal products (eggs, milk, etc.) altogether.

• Health Concerns

Most of us know the health risks of a diet consisting of mostly red meat. But, removing all meat from one's diet also removes most of the fat in the average diet. Other animal proteins harbor inherent health risks, as well. Meat is also a common source of food poisoning including e-coli, salmonella and other diseases. Fish are a regular source of heavy metals and pesticides that run off into the world's waters. The main health benefit, according to many vegetarians, is that swearing off animal protein simply makes you feel better.

In addition to good health, other reasons include the socio-economic imbalances of developing countries that produce grain for export, political battles over territory, religious beliefs and the fact that meat is one of the most expensive food items to produce.

Vegetarian Benefits

For many, a diet without the inclusion of animal protein is not appealing. But, even confirmed carnivores can benefit from a few meatless meals each week. As mentioned earlier, meat products can be a danger to one's health. Adding more fruits, vegetables and grains into the average person's diet can provide a number of healthy advantages. People who eat more fruits and vegetables take in more fiber and are less likely to develop colon cancer. Studies abound supporting whole grains for colon health. A number of studies published assert that vegetarians appear to suffer less from some types of cancer, have fewer incidents of heart disease and maintain lower blood cholesterol levels.

Organics and Vegetarianism

Modern challenges in farming have raised concerns about pesticides and GMO (genetically modified organism) foods. Savvy vegetarians have a number of solutions to this problem. Many national grocery stores offer organic options to their regular produce and grocery items. Several natural groceries have opened up over the last 15 years, offering only organic, non-GMO foods. Check for cooperative groceries (co-ops) in your area, as well. When in doubt, reading labels is your best tool when searching for specific ingredients for your new, healthy diet.

The Importance of Nutrition

Getting the nutrition necessary while making the change to vegetarianism is critical to your overall success. Vegetarians commonly run into nutritional challenges, due to their restrictive diet. Preventing calcium and vitamin B deficiencies is a concern, but with careful attention and supplements when necessary, that issue can be addressed. Consult with a nutritionist to help guide you in the beginning of your journey and periodically throughout your life as a vegetarian.