Okay, so we know that vegetarians don't eat animals. And that a well-planned vegetarian diet is a healthy way of meeting your nutritional needs. There's a whole world out there of people who abstain from eating this or that because of health, politics or neuroses. But adopting a new way of eating is not quite as simple as scraping meat off your plate and eating what's left. It takes practice, effort, and time to figure out what works for you. To help guide you through this maze of culinary identity, here's some information you should know.
There are a few different types of vegetarians. Vegans, the strictest members of the vegetarian family, will eat only plant-based foods, nothing that comes from an animal. If it was alive and breathing at one point or another, it's a no-no. That includes meat, poultry, milk, fish, eggs, and cheese. They will consume soy or tofu products, similar to those produced by animals.Pescetarians cut out all chicken, beef, and pork, but incorporate fish and seafood into their diet. Lacto-vegetarians allow themselves to eat milk products such as cheese, yogurt, and ice cream. Lacto-ovovegetarians allow themselves milk products and eggs. This is the category most vegetarians in America fall into and is probably the diet that most easily allows complete nutrition. There are also flexitarians, part-time vegetarians who make exceptions to a mostly vegetarian diet according to a self-defined set of rules. (I only eat meat if I know where it came from...I only eat meat if there's no vegetarian choice, etc.)
Each year more teens explore the option of eating vegetarian. Aside from the obvious health benefits, issues of environmental waste, corporate corruption, world hunger, animal rights, and religious beliefs come into play.
Eating vegetarian can be helpful or harmful to your health depending upon whether you get all the nutrients you need. A common rut for first time vegetarians is adopting a diet consisting mainly of pizza, pasta, and other convenience-type foods. Simply dropping certain foods will not maintain good health, a high-energy level, and strong muscles and bones. You must get in the habit of including beans, tofu, lentils, nuts, and other meat alternatives, along with lots of veggies. The American Dietetic Association stresses the importance of slowly reading through the literature to educate yourself before committing to this new lifestyle. Consider making an appointment with a registered dietitian. You must be careful to include the iron, calcium, protein, vitamin D, vitamin B12, and zinc that may be lacking from a vegetarian diet.
Harvard researchers found that vegan teens have a significantly reduced risk of getting breast cancer as adults. Studies also show that higher intakes of fruit and vegetables during the teen years may protect against chronic disease.
Although eating vegetarian might consume more of your time and money, it shouldn't require a trust fund or a Ph.D. And the rewards will benefit not only your own well-being, but the earth's.
