VEGETARIANS DIET

The simplest definition of vegetarianism is a diet free of meat, fish, and fowl flesh. But eating habits of vegetarians cover a wide spectrum. At one end are lacto-ovo vegetarians who avoid animal flesh but eat eggs and milk products. At the other end are vegans, who forego eating (and often wearing) all animal-based products, honey included. Raw foodists are vegans who eat mainly raw fruits, vegetables, legumes, sprouts, and nuts.

There are also pescatarians, vegetarians who eat fish and seafood, and lacto-vegetarians, who eat dairy products but not eggs. Fruitarians follow a diet that includes fruits, nuts, seeds, and other plant food. Those who follow a macrobiotic diet eat mostly grains but can also eat fish. They don't necessarily identify as vegetarians.

Reasons for Becoming a Vegetarian

Many adherents of vegetarianism and veganism -- Beatle Paul McCartney and actor Alec Baldwin are a few celebrities who happily promote the cause -- regard a flesh-free diet not only as more healthful, but as a more ethical way to live. They point to the cruel practices and the high environmental cost of raising animals for food as a few reasons for excluding meat from the diet.

Most Americans, however, continue to eat some form of meat or fish. A 2008 Harris Interactive survey commissioned by Vegetarian Times put the number of Americans who do not eat meat or fish at 3.2%, or 7.3 million adults.

Vegetarianism and Health

Most doctors and nutritionists agree that a low-fat diet high in fruits, vegetables, and nuts can be a boon to health. There is also widespread acknowledgment that reducing or eliminating red meat from the diet cuts the risk of heart disease.

Research also has shown that a plant-based diet can improve the health of people with type 2 diabetes. A study in 2004 and 2005 showed that people with diabeteswho followed a low-fat vegan diet had less of a need for diabetes medications. They lost weight and their insulin sensitivity increased. They had improved glycemic and lipid control.

Does Being a Vegetarian Lower Cancer Risk?

Whether being a vegetarian or a vegan lowers cancer risk is less clear. This is mainly because of the diversity within the vegetarian population. Studies, however, have suggested that people who do not eat meat have a lower risk of prostate and gastrointestinal cancers.

Many of the cancer/vegetarian studies often conclude that diets rich in fiber, carotenoids (found in carrots, sweet potatoes and spinach), vitamins, minerals, and isoflavones (found in soybeans and legumes),seem to protect against disease, including cancer. This is in concert with a health-conscious lifestyle.

A British study of 11,000 vegetarians and healthy eaters concluded that daily consumption of fruit was associated with a 20%-plus reduction in mortality from heart disease, cerebrovascular disease, and cancers of the stomach, lung,pancreas, large intestine, and rectum. Researchers, however, didn't account for the kind of diet practiced by study participants (whether they ate dairy and fish or drank alcohol, for example). They also didn't check to see if their diets had changed over the course of the 17-year study.

Does Being a Vegetarian Lower Cancer Risk? continued...

A 1998 Dutch survey of 150,000 vegetarians concluded that the benefit of a vegetarian diet comes not just from excluding meat but in eating more whole grains,fruits and vegetables, legumes, and nuts.

Researchers who conducted an 11-year study in Germany came to a similar conclusion. They examined the relationship between a vegetarian diet and coloncancer among 1,900 vegetarians. Researchers noted fewer deaths from cancers of the stomach and colon and even the lung in study participants -- particularly among those who practiced some form of vegetarianism for at least 20 years. They suggested, however, that other factors, like body weight and amount of exercise, likely affected mortality rates in the vegetarians they studied.

Vegetarianism and Nutrition

A vegetarian diet can be a healthy diet, but vegetarians -- especially vegans -- need to make sure they're getting enough vitamin B12, calcium, and iron.

The Academy of Nutrition and Dietetics warns of the risk of vitamin B12 deficiencies in strict vegetarians (vegans). Vitamin B12 is found naturally only in animal products. A lack of vitamin B12 can lead to anemia and blindness. It can also cause muscle weakness, tingling, and numbness.

Calcium is another nutrient that may be lacking in some vegetarian diets. Ovo-vegetarians, who eat eggs but not dairy, need to find foods that compensate for the missing calcium from their diets. Dark green vegetables are a good source of calcium.

Lacto-vegetarians (who don't eat eggs) also need to boost their intake of B12 and iron.

A vegan diet, in particular, may lead to an increased risk of deficiencies of vitamin B12, vitamin B2, calcium, iron, and zinc. To counteract the increased risk, vegans should include B12 supplements, or fortified cereals and veggie burgers in their diets.

Is a Vegan Diet Safe During Pregnancy?

The warnings are a bit more urgent for pregnant and lactating women who are vegan. Having a vitamin B12 deficiency, particularly, has been shown to impair neurological development in infants nursed by vegetarian mothers. A lack of vitamin D and calcium also can result in bone demineralization in breastfeeding women.

Similarly, young children (under 5) reared on vegetarian and vegan diets can suffer impaired growth. That's because of a vitamin B12 deficiency, which can also result in anemia and rickets. Yet a well planned diet can meet all the nutritional needs.

Absorbable calcium is critical, too, for vegans and ovo-vegetarians to protect against weak bones that can lead to osteoporosis.

Key Nutrients for Vegetarians and Vegans

The U.S. Department of Agriculture offers dietary guidelines for vegetarians of all stripes on its web site. The Academy of Nutrition and Dietetics (formerly the American Dietetic Association) is also a good source for dietary recommendations.

Regardless of the kind of meat-free diet practiced, vegetarians should focus on getting enough protein, iron, calcium, zinc, and vitamin B12. They also need riboflavin, linolenic acid, and vitamin D.

Here are some ways for vegetarians to incorporate these nutrients into their diets:

• Protein: Is found in tofu, tempeh, veggie burgers, beans, nuts and nut butters, eggs.
• Iron: Eggs, fortified breakfast cereals, soy-based foods, dried prunes and apricots, nuts beans, legumes, whole-wheat bread, and baked potatoes are rich in iron.
• Calcium, which builds bone, is plentiful in cheese, yogurt and milk. Ovo-vegetarians and vegans can get it in soy products, legumes, almonds, sesame tahini, calcium-fortified orange juice, and dark, leafy vegetables like collard greens and bok choy.
• Zinc, which boosts the immune system, is ample in soybeans and soymilk, veggie "meats," eggs, cheese and yogurt, fortified breakfast cereals, nuts, breads, mushrooms, and peas. Wheat germ and pumpkin seeds also have high zinc content
• Vitamin B12: Soy-based beverages, some breakfast cereals, and fortified veggie "meats" are all good sources of vitamin B12
• Riboflavin: Almonds, fortified cereals, cow's milk, yogurt, mushrooms, and soy milk are riboflavin-rich foods.
• Linolenic acid (omega-6): Canola oil and flaxseeds and flaxseed oil contain linolenic acid, along with soybeans, tofu, walnuts, and walnut oil.
• Omega-3 Fatty Acids: Cold-water fish, such as salmon and mackerel, are high in omega-3 fatty acids For vegetarians who do not eat fish, good sources of omega-3s are flaxseed, walnut, soy and canola oils. Supplements are fine, too.

Healthy Eating

Eating Healthy Out of Home

Resisting temptation at a restaurant can be tough, especially when you're taunted by seemingly unlimited choices -- like when they roll around the dessert cart.

So how do we eat meals away from home without overindulging? The key is portion control, along with a little advance planning.

Americans eat an estimated one-third of our calories outside the home. And when we eat out, we tend to eat more than when we eat at home. This probably comes as no surprise, since most restaurants serve larger portions than we do at home.

One sure way to control your calories while enjoying a break from the kitchen is to keep your portion guide in mind. Consider ordering an appetizer and a salad, or a soup and salad, for your meal. Or save half your dinner and bring it home in a doggie bag for tomorrow's lunch.

Choosing a Restaurant

Most types of restaurants, both casual and fine-dining, work well on a weight loss program -- except one. I would caution against the all-you-can-eat buffet-style restaurant. Let's face it, there's entirely too much temptation in this setting.

Of course, if your favorite restaurant happens to be a buffet and you are one of those remarkably controlled people who can stick to a healthy eating plan in face of abundance, by all means -- enjoy. But if you are like me and my family, buffets are far too tempting and not on the list of go-to restaurants.

I dare you to find an eatery that does not offer at least a few healthy options. Grilled chicken sandwiches and green salads are featured on most fast-food menus. Family-style restaurants offer a variety of healthy options: soups, vegetables, salads, lean meats, fish, and simply prepared poultry dishes. Even steakhouses usually have a few seafood options, or a smaller portion of lean meat available.

Keep It Simple

Ordering foods that are simply prepared is your best strategy when eating out. Sauces and casseroles are mysteries and generally include lots of cream, butter, cheese, or other fats.

In fact, restaurant food tastes good in part because the chefs don't hesitate to add lots of fat. Feel free to ask your waiter to hold the butter, or whether your meal could be made with very little fat.

Simple foods like grilled fish or steamed veggies are delicious if they are dusted with spices, or topped with salsa or a squeeze of fresh lemon. Start learning to savor the taste of fresh foods, prepared simply, and forgo the added ingredients that pump up the calories.

One ingredient often found on or in restaurant food is cheese, which can cost you plenty of extra fat and calories. Cheese is nutritious when eaten in moderation, so just make sure it is in your eating plan before you order something made with cheese.I probably don't need to remind you that you should avoid fried foods (menus might describe them as crispy or breaded), including french fries. All these foods contain way too many of the wrong kind of calories. You can indulge in any food on occasion, but forget about deep-fried foods as a regular part of your diet.

When ordering soups, choose broth-based ones over cream-based types to save calories. Researchers have found that when you eat broth-based soup before a meal, you tend to eat less at the meal. That's because soups are filling, especially when they contain vegetables. Give it a try and see if a first course of soup helps you to eat less.

On the Side

Salad dressings and sauces can add a whopping number of calories to a meal. They are best ordered on the side, so you can control how much you use.

A trick to maximize flavor and reduce calories is to stick the tines of your fork into the sauce or dressing before piercing your entrée or salad. Mixing a little vinegar or water with your salad dressing is another way to cut calories.

Keep in mind that vegetable-based sauces like tomato are healthier than creamy ones for topping pasta, meats, fish or appetizers. And whenever possible, use the light versions of mayonnaise and salad dressing. I am often impressed with how similar they taste.

Eat Light and Right

It's so easy to eat too much of the bread or tortilla chips that sit on the table and tempt you. Take a small portion and put them out of your reach, or ask the waiter to take them away.

Skip the butter on your bread, or just use a very small amount. Dipping in olive oil is a bit healthier than butter -- as long as you use it sparingly.

There was a time when ladies in the South were taught to always leave two bites of food on their plates because it was not polite to finish every morsel. I'm not sure I agree with the wisdom, yet this is a good trick to help you learn how to push away from the table and eat a little less.

Here's another trick: If you know you are going out to eat, bank a few calories earlier in the day (or earlier in the week) so you can splurge a little at the restaurant.

With advance planning, wise choices, and portion control, you can enjoy eating out while following your plan. All it takes is a little forethought -- and maybe a healthy snack before leaving home -- so you don't over-order when you arrive at the restaurant.