Vegetarian and Vegan Diets: Are They for You?

If former President Bill Clinton can do it, maybe anyone can. Prompted by two heart procedures and warnings from his doctors (including renowned Dr. Dean Ornish), Clinton left his infamous appetite for French fries, donuts and hamburgers behind and adopted a vegan diet.

Vandana R. Sheth, RD, CDE, is a registered dietitian and spokesperson for the American Dietetic Association. She has been a vegetarian all her life and shared with me her insights into the vegetarian/vegan lifestyle.

Vegetarian vs. Vegan

Vegetarians do not eat meat, fish or poultry. Vegans take it a step further and do not consume other animal products or by-products, such as honey, eggs and dairy. They do not use leather, certain soaps or cosmetics-anything that derives from animal products. In 2006, Consumer Trends reported that approximately 2.3 percent of the U.S. adult population (4.9 million) consistently followed a vegetarian diet and about 1.4 percent of Americans were vegan.

Nutritional Guidelines

Sheth advises eating a variety of foods, including whole grains, vegetables, fruits, legumes, nuts, seeds, eggs and dairy products.

• Minimize intake of heavily refined foods.
• High-fat dairy foods like cheese and eggs should be limited due to their saturated fat content and because they can displace plant foods.
• Vegans need a regular source of vitamin B12 in their diets and a source of vitamin D, if sun exposure is limited.
• Do not restrict dietary fat in children younger than two. For older children, foods higher in fat (eggs, nuts, seeds, avocados and vegetable oils) help meet nutrient and energy needs.
• Infants who are exclusively breast fed should have supplements of iron after four to six months and, if sun exposure is limited, a source of vitamin D.
• If the mother's diet is not fortified, breast-fed vegan infants should receive vitamin B12 supplements.

Nutritional Benefits

Research studies have consistently proven that vegetarians have healthier BMI's (body mass index) and lower cholesterol levels and blood pressure than meat eaters. A vegetarian diet was proven to decrease the risk for heart disease and even reverse heart disease (Dr. Dean Ornish). A vegetarian diet aids in the prevention of cancer and assists with diabetes control/management.

It is the position of the American Dietetic Association that appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for athletes and for individuals during all stages of the life cycle, including pregnancy, lactation, infancy, childhood, and adolescence, according to Sheth.

Tips to Transition

The choice to be a vegetarian might initially seem daunting. Sheth says there are currently many more food choices available at the grocery store and in restaurants, so it's easier than you might think. You can transition in stages. Start with a few meatless meals each week and gradually ease animal products out of your diet. Purchase books regarding vegetarian nutrition and recipes. Visit your doctor and a registered dietitian who specializes in vegetarian nutrition. Incorporate more whole grains, fruits, vegetables and plant-based proteins such as beans, lentils and tofu. Use crumbled soy "meat" in place of ground beef, beans in place of chicken in soups and veggie burgers instead of meat burgers. Explore ethnic food such as Chinese, Indian, Mediterranean and Thai.

Eating Out

Eating out on a vegetarian diet is becoming much easier with the growing popularity and demand for vegetarian choices. Most restaurants will have vegetarian options; however, you can always make special requests. If they have tofu, you could ask them to substitute tofu for meat/chicken/fish in any entrée. Be creative-Sheth often selects a few different side dishes from meat-based entrees to create a customized vegetarian plate.

Sources:
Interview, August, 2011; Vandana Sheth, RD, CDE; Spokesperson, American Dietetic Association
The Vegetarian Resource Group: Veganism in a Nutshell

image credit: sxc.hu/Elenathewise