Vegetarianism: 101
“Nothing will benefit human
health and increase
chances for survival of life as much as the evolution
to a vegetarian diet.” Albert Einstein
What is a Vegetarian?
The term vegetarian was
derived from the Latin
word ‘vegetus’, meaning:
lively, fresh, vigorous. It
was coined in 1847 by
attendees at the first
Vegetarian Society
meeting in Ramsgate,
England. They defined a
vegetarian as someone
who refuses to consume
flesh of any kind. Prior to
1847, vegetarians were
called Pythagoreans,
after the philosopher and
his followers who
avoided meat. In the
United States,
vegetarianism is gaining
acceptance as a practice
that lowers the risk for “diseases of affluence”-
high blood pressure,
heart disease, diabetes,
and certain cancers.
Why Become a Vegetarian?
Vegetarians have been reported to have lower
body mass indexes than non-vegetarians, as
well as lower rates of death from heart disease,
lower blood cholesterol levels and lower blood
pressure. Vegetarians also have lower rates of
type 2 diabetes, prostate and colon cancer,
according to the American Dietetic Association
and the Dietitians of Canada. Vegetarian diets
are generally lower in saturated fat, cholesterol
and animal protein. They are generally higher in
fiber, magnesium, boron, folate, antioxidants
such as vitamins C and E, carotenoids
and phytochemicals.
There are different types of vegetarians. In general,
a vegetarian is someone who does not eat meat,
poultry, fish or their by-products, with or without
the use of dairy products or eggs. The following
terms are used to describe types of vegetarians.
• Lacto-Ovo Vegetarian:
Does not eat meat, fish or
fowl; does eat dairy and egg
products. This is the most
common type of vegetarian.
• Ovo Vegetarian: Does not eat meat, fish, fowl or dairy products.
Does eat egg products.
• Lacto Vegetarian: Does
not eat meat, fish, fowl
or eggs. Does eat
dairy products.
• Vegan (pronounced
veegun):
Does not eat any
animal products including
meat, fish, fowl, eggs, dairy,
honey. Most vegans do not
use any animal products
such as silk, leather, wool,
as well.
What’s for Dinner?
Choices are abundant. Preparing a vegetarian
meal can be as easy or as complicated as you
like. The marketplace has responded to the
growing number of vegetarians (and those who
just want to eat less meat) by creating
convenience products. Veggie burgers, veggie
dogs, frozen entrees, soups and soy products
ranging from soymilk (flavored, plain and light)
to coffee creamer, soy yogurt, tempeh and a
variety of tofu.
If you need ideas on what to cook, recipes for
vegetarian meals are available on the Internet
and there are many vegetarian cookbooks in
public libraries and bookstores. Vegetarian items
are also featured in Sodexo’s cafeterias.
By making a few changes some dishes can easily become
vegetarian. Here are a few ideas: spaghetti with marinara sauce, eggplant
parmesan, bean tacos or burritos, chili with
beans or soy crumbles. Want a main dish salad
without meat? Add chick peas, pinto beans, red
beans or other legumes.
If your favorite thing to
make for dinner is
reservations, vegetarian
options are available in
most restaurants, and even
at some fast food chains.
Ethnic cuisines such as
Thai, Chinese, Indian, Italian
and Mexican tend to
offer a number of
vegetarian entrees.
Despite the research, you
may wonder if you can get
all the nutrients you need
without meat. Vegan
vegetarians have to plan
more carefully than lacto or
ovo-lacto vegetarians. By
not eating meat, vegans
remove the best source of
Vitamin B12 (found in
animal foods) and Calcium
(dairy products) from their
diet. Non-meat sources of
Vitamin B12 are available in enriched cereals, fortified
soy products, and in
supplements containing the
vitamin. Calcium is found
in dark green vegetables
such as broccoli, kale, and
collards. Tofu enriched with
calcium, fortified soymilk
and juices, and calcium
supplements are
additional options.
Other nutrients of concern to vegetarians and
non-meat eaters are:
• Protein: Dairy products and
eggs supply plenty of protein.
Legumes (beans and peas),
lentils, nuts, seeds, wholegrains,
soy products, meat
substitutes are also good
sources of protein.
• Iron: Enriched bread and
cereal, whole-grain products,
dark green-leafy vegetables,
legumes, prune juice and
blackstrap molasses, Vitamin
C helps your body absorb
iron, so include citrus fruits,
strawberries, potatoes,
tomatoes, cabbage or
broccoli with your meal.
• Zinc: Whole grains, soy products, nuts and
wheat germ.
Eating a wide variety of foods is essential for anyone
who wants a healthy diet. No single food or food
group supplies every nutrient. Life is too short to eat
the same foods everyday. Try something new and
enjoy the difference.
Famous Vegetarians:
Leonardo Da Vinci, Leo Tolstoy, George Bernard Shaw,
Mahatma Gandhi, Susan B. Anthony, Albert Einstein,
Benjamin Franklin, Mr. Rogers, Clara Barton, Thomas
Edison, Henry David Thoreau
