Thinking About Going Meatless?

kidshealth.org

More and more people are beginning to follow a vegetarian diet.  Some do it for health reasons, while others do it for personal or religious reasons.  Whatever the reason, weight loss should not be one of them!  If you don't follow a vegetarian diet the correct way, you may be missing out on major, important nutrients.  With careful planning, a vegetarian diet can provide you with all the nutrients you need to live a healthy life.

Types of Vegetarian Diets:

• Lacto-ovo diet - includes dairy products (milk, cheese and yogurt) and eggs, but excludes all meat, poultry and fish.
• Lacto diet - includes dairy products but excludes eggs and all meat, poultry and fish.
• Vegan diet - includes only foods of plant origin.  Excludes all meat, poultry, fish, eggs and dairy products.

Those who consider themselves vegetarians who eat fish are not technically "vegetarians".  This is classified as being a "pescatarian".

Important Nutrients to Consider:

• Protein - Other than meat, dairy products and eggs can be great sources of protein.  Plant proteins can also give you all the protein you need as long as you choose from a variety of sources (whole grains, vegetables, legumes, nuts, seeds) and combine them correctly.  See below to learn how to make complete proteins!
• Iron - Other than red meat, some good plant sources of iron include dried beans, spinach, fortified breads and cereals, and dried fruits.
• Vitamin B-12 - Found only naturally in animal sources, vitamin B-12 can also be found in dairy products and most fortified cereals.  Vegans may need to include a vitamin B-12 supplement.
• Calcium - For those who cut out milk and other dairy products, calcium can be found in spinach, kale, broccoli, some legumes and soybean products, and fortified products such as orange juice, soymilk and cereals.
• Vitamin D - The most common source of vitamin D is fortified milk but those who exclude milk can also get natural vitamin D from the sun's powerful rays.  Only 10 minutes in the sun can give you enough vitamin D you need for the whole day!  Those who get little sun exposure may need a supplement.
• Zinc - Plant foods are low in zinc but other sources include whole grains, nuts, legumes and fortified cereals.

Complete Proteins VS Incomplete Proteins:
There are two protein sources, animal and plant.  Animal proteins are considered "complete" proteins, because they provide your body with all of the essential amino acids needed for proper body functions.  Plant proteins are considered "incomplete" proteins because they are low in one or more of the essential amino acids.

• Animal protein sources (complete): lean meat and poultry, fish and shellfish, milk and yogurt, cheese and eggs
• Plant protein sources (incomplete): soy foods, beans and lentils, nuts and nut butter, vegetables and grains

You need to be sure to eat complete proteins at every meal!  Vegetarians and vegans need to pay extra special attention since consumption of animal protein sources is few or none at all.  Some examples of complete protein combinations are:

• Legumes + Grains (refried beans and brown rice, hummus and whole wheat pita)
• Dairy + Grains (grilled cheese sandwich, bean chili with crackers and cheddar cheese)
• Nuts/Seeds + Legumes (tofu salad topped with beans, nuts and/or seeds)

Meat "less" Mondays:
Even if you don't want to turn completely vegetarian, you should at least give it a try on Mondays!  Carolina Dining Services features Meat "less" Mondays to help people reduce their meat consumption by 15% to improve personal health and the health of the planet.  Every Monday, in both residential dining halls, strictly vegan options are offered at the Vegetarian stations and vegetarian options are offered at the World's Fare, Wrap and Sushi stations.  Click here to learn more about the "Meatless Monday" Campaign.