Natremed

When followed correctly a plant-based, whole-grain, protein-rich vegetarian diet is super healthy, when not followed correctly, a vegetarian diet lacks essential foods and nutrients that protect and support our health.

There are different degrees of vegetarianism, that is some vegetarians avoid red meat but consume dairy products and eggs (lacto-ovo vegetarian), some consume no animal products at all (vegans), some religions avoid the consumption of certain animals such as pigs and others are just fussy when it comes to eating different meats, whether it’s from a chicken, cow, pig or fish.

Whatever the reason or the amount of meat you eat, if your diet is restricted in animal products, it is essential to substitute certain nutrients, found naturally occurring in meat and animal products.

If planned correctly a vegetarian diet not only meets all the daily dietary requirements, but is also very healthy, proving to maintain a healthy heart and prevent cardiovascular disease such as high blood pressure, high cholesterol, arteriosclerosis and other diseases like diabetes and colon cancer.

The essential nutrients that need to be considered in a vegetarian diet are iron, B12, zinc, calcium, essential fatty acids and protein.

You aren’t necessarily healthy if you are a vegetarian.

Many teenage girls are the perfect example of a ‘bad’ vegetarian; I should know – I was one of them. Just cutting meat out of your diet to become ‘healthier’ or a ploy to save animals isn’t healthy; in fact it can be harmful. Again substitution is essential.

The key to a healthy vegetarian diet is variety – and lots of it. There is no point becoming a vegetarian if you are fussy with lots of foods as well, such as lentils, pulses, whole grains, tofu, nuts, seeds, seaweed and green leafy vegetables. These foods may seem usual to some, but they become the staple foods of a vegetarian diet. Eating these foods on a regular basis prevents deficiencies in those recently mentioned nutrients.

Won’t I be hungry?

Many meat eaters have the common misconception that a vegetarian diet isn’t ‘filling’, that is; they would always be hungry if they were vego. Well, the truth is, if you only eat carrots and celery sticks – you would be! But that’s not what being vegetarian is all about, it incorporates plant based proteins with every meal, whole grains and large amounts of fresh fruit and vegetables to ensure each meal is just and satisfying for all of the 5 senses and well as your belly!

The added bonuses of being a vegetarian is you have a low impact on the environment e.g. lower amount of energy required to produce foods and therefore lower carbon emissions produced, vegetarian food is low-cost and economical, less harm to animals and less health problems equals less impact on our health system.

So being a vegetarian is not only beneficial for you and your health, it also helps our earth.

For more tips and recipes ideas come along to the Natremed vegetarian workshop held at different times throughout the year. Keep an eye on the dates on the calendar on the Natremed website.

By: Melissa Cloney

References: Ann Mangels, Virginia Messina, and Vesanto Melina, "Position of the American Dietetic Association and Dietitians of Canada: Vegetarian Diets," Journal of the American Dietetic Association, Jun. 2003, pp. 748-65. Extract available from http://www.ncbi.nlm.nih.gov/pubmed/12778049