Vegetaruanism

Vegetarianism

Cheryl L. Perry, Ph.D. and some of her colleagues from the University of Minnesota claim, "Differences in the major targeted dietary behaviors for cardiovascular disease and cancer...suggest that vegetarian adolescents, similar to their adult counterparts, have dietary patterns that could significantly lower their risk of the leading causes of death as adults" (qtd. in "Adolescent"). Vegetarianism is defined as the practice of not eating meat of any kind, including fish and poultry (Brody 295). There are many different kinds or classifications of vegetarians, and they need to constantly monitor what they eat in order to stay healthy.

Vegetarians are classified by the food they choose not to eat. There are four kinds of vegetarians: vegans, lactovegetarians, ovo-lactovegetarians. The vegan vegetarians choose only to eat food from plants. Their diet consists of fruit, vegetables, grains, seeds, legumes (dried beans and peas) and nuts ("Vegetarian" American). Some vegans also choose not to eat honey or gelatin (Brody 295). Vegans have to pay careful attention to their diet in order to get the nutrients they lack because, they choose not to eat any dairy products, including milk, butter and cheese, and they need other sources to replace the nutrients they are not getting from meat (Brody 295).

Lactovegetarian and ovo-lactovegetarian diets are very similar. Both choose not to eat meat but do eat dairy products like cheese, milk and yogurt ("Vegetarian," American). The only difference is that lactovegetarians do not eat eggs, and ovo-lactovegetarians do (Brody 295). Lactovegetarians and ovo-lactovegetarians have an easier time planning their diet. Milk, eggs, cheese and yogurt are full of protein, calcium, Iron and Vitamin B-12 (Brody 295). This makes planning a meal or a dinner out a lot easier for them because their main concern is meat and, for lactovegetarians, eggs.

If vegetarians cut out all meat, and possibly dairy, from their diet without replacing the meat or dairy products with other vegetarian-friendly foods, their diet would be missing a big chunk of nutrients, calories, and vitamins. This is why a vegetarian food guide pyramid and a vegan food guide pyramid have been made. On the vegetarian food guide pyramid, legumes, nuts, seeds and meat alternatives take the place of the meat group. On the vegan food guide pyramid, in place of the dairy group there is a fortified soy milk group, and in place of the traditional meat group there is a bean group. Both pyramids can help all vegetarians see what foods they need to eat more of and which foods they can keep eating the same quantity of.

All types of Vegetarians need to monitor closely what they eat in order to get the many nutrients they don't get from meat or dairy. Protein is extremely important and is crucial for the body's growth and maintenance ("Vegetarian," USDA). All vegetarians can get their protein from plants, whole grains, legumes, seeds and nuts, as well as from soy, like tofu and soy milk instead of from dairy ("Vegetarian," USDA). Iron, which is an oxygen-carrier in blood, can be found in many different legumes, vegetables, and grains, including kidney beans, turnip greens, molasses, whole wheat breads, peas, and spinach ("Vegetarian," USDA). Vitamin B12 is an essential nutrient; it helps nerves work correctly and makes up a part of red blood cells (Brody 295). Vitamin B12 is found in dairy products and eggs. Vegans don't eat dairy or eggs so most of them take a vitamin B12 tablet to get the nutrients they need (Brody 295). Zinc is also a much needed mineral because it is needed for a lot of biochemical reactions and helps the immune system work correctly ("Vegetarian," USDA). Vegetarians get this important mineral from soy products, nuts, whole grains, and wheat germ. If vegetarians monitor what they eat and eat a wide variety of fruits, vegetables, legumes, beans, nuts and grains, they shouldn't have a problem with nutrient deficiencies ("Vegetarian," American).

Is Vegetarianism healthy? According to an article in the may issue of the Archives of Pediatrics & Adolescent Medicine, "Adolescents who eat a vegetarian diet are more likely to meet the Healthy People 2010 objectives by, on average, consuming less total