Vegetarianism is a growing trend as more and more individuals opt to exclude meat or other animal products from their diets for personal, medical, ethical or other reasons. Numerous health benefits have been associated with vegetarianism, including lower dietary intake of fat and cholesterol, reduced risk of cardiovascular disease and reduced risk of cancer.Despite all of the potential benefits of vegetarianism, potential problems also exist without careful diet planning. Certain nutrients, including iron, calcium, zinc, vitamin B12, vitamin D and protein are most readily available in animal products. However, these nutrients can also be found in plant products, with the exception of vitamin B12, and eating a balanced diet can prevent problems from occurring. Milk, cheese, and other dairy products are good sources of protein, calcium, vitamin B12 and vitamin D. Calcium is also found in dark green leafy vegetables and enriched foods, such as calcium-fortified juices and soy products. Whole grains and legumes provide protein, iron and zinc. Vitamin B12 is only found in animal products. While sunlight does provide vitamin D, a vegetarian who does not consume dairy products might not get adequate supplies of vitamin D and may consider vitamin B12 and vitamin D supplements. The American Dietetic Association has established a daily food guide pyramid for vegetarians that outlines the recommended foods that one should eat regularly in pictorial form. This pyramid is identical to the daily food guide pyramid that includes meat except that it emphasizes nuts, legumes, tofu, eggs and meat substitutes rather than meat products. Good choices include whole or unrefined grains, fortified or enriched grains, and a variety of fruits and vegetables, especially green, leafy vegetables such as broccoli and spinach.Legumes include beans, peas, lentils, and peanuts. Fortified or enriched products have added nutrients that might otherwise not be present in those foods. Vegetarians can meet all of their nutritional requirements without consuming meat or animal products. Just as all people should eat a well-balanced diet, vegetarians, too, can get their essential nutrients through a variety of grains, vegetables, fruits and legumes. For those who choose to consume dairy products, fewer deficiency concerns exist. For those who consume no animal products, supplements and special planning can also provide vitamin B12, vitamin D and adequate amounts of calcium and protein.
Julie Skolmowski is a junior dietetics major Waterville, Ohio.