Vegetarianism is generally defined as the practice of living on a diet made up of vegetables, fruits, grains, nuts and sometimes certain animal products. Vegetarian diets encompass a wide variety of eating patterns. Those who rely mainly on plant foods, but who occasionally eat red meat and other animal foods follow a part-time vegetarian diet.

Reasons

Vegetarianism has existed for centuries, often as a result of cultural and social forces, geographical availability of foods and personal values. Today, with the increased focus on decreasing fat and possibly calories in the diet, there is an increased interest in vegetarian diets. Besides nutrition, current reasons for adhering to vegetarianism may be religion, health, ethics, ecology or economics.

Benefits

Studies have revealed a positive relationship between vegetarian lifestyles and risk reduction for several chronic degenerative diseases, such as obesity, heart disease, hypertension, diabetes mellitus, breast and colon cancer and others. It costs less to meet protein needs using grains, legumes, milk and eggs rather than meat. Vegetarian diets may be economical in terms of fuel and land use as well as personal food costs.

Planning

Adequacy of any diet is defined in terms of the nutrients it provides. No food in itself is essential if the nutrients it offers can be secured from other foods or supplements. If a diet provides what the body needs to ensure well being, the diet is adequate even if it does not include conventional foods.

Choose a wide variety of foods, including fruits, vegetables, whole grain food products, nuts, legumes, low-fat dairy products or fortified soy substitutes and a limited number of eggs. Additionally, the following recommendations are made:

Keep the intake of low nutrient-dense foods, such as sweets and fatty foods, to a minimum.
Choose whole or unrefined grain products whenever possible, instead of refined products.
Use a variety of fruits and vegetables, including a good food source of vitamin C to enhance iron absorption.
If milk products are consumed, use low-fat varieties.
Limit intake of eggs to 2 to 4 yolks per week to ensure that cholesterol intakes are not excessive.
Consult a registered dietitian or other qualified nutrition professional.