Considering vegetarianism? Consider this:

By Shelbey Hernandez

 

Everyone has probably had their mothers tell them, “Don’t forget to eat your vegetables!” But can eating just vegetables be bad for you?

Although some studies have shown that following a vegetarian lifestyle can reduce the risk of cancer, heart disease, diabetes, stroke and obesity, other studies have shown getting specific vitamins is much harder to do on a vegetarian diet. Plus, with fewer options to choose from, many vegetarians may resort to eating easy and cheap boxed food.

Even with these issues, it is still possible to become a healthy vegetarian. You just have to know how to do it right.

 

# 1 Ask yourself why you want to be a vegetarian

There are a few reasons why people become vegetarians. Some do it for philosophical reasons, some to improve their health and others, like Leesa Larochelle, do it because eating meat appears to make them ill.

Larochelle is an employee at Carrots n’ Dates, a gluten-free, vegetarian and vegan café. She has lived as a vegetarian for almost five years. At first, she stopped eating red meat because she said it made her feel “dense” and “sick.” Later, she cut out all meat, including fish.

“…I kind of stopped eating red meat and I was feeling better and it was a natural progression,” said Larochelle. “…it’s definitely allowed me to come into a whole lifestyle of it as opposed to just not eating meat.”

According to Trisha Wilson, a registered dietician, it is important to consider your health if you want to be a vegetarian. For example, some people may want to lose too much weight, so Wilson said you may need to talk to a dietician or doctor before changing your diet.

# 2 See a dietician or doctor

Even though you may have done plenty of research, it is still important to see a dietician or a doctor.

For every type of vegetarian, there are different nutritional needs. These nutritional needs change depending on how restrictive a vegetarian diet you have. A vegan’s nutritional plan will be much different from a pescetarian, for example, who has access to more alternatives.

# 3 Ask yourself what kind of vegetarian you want to be

Vegetarians are more than ‘herbivore hippies’ and their motives, beliefs and practices vary. According to Wilson,there are three types of vegetarians. The first are lacto-ovo vegetarians who eat eggs and dairy, the second are pescetarians who eat fish and the third are vegans, who don’t eat anything that is made of, or comes from, an animal.

Think about these categories and decide which one would work best for you. In the case of Larochelle, by not eating any meat, she says she feels much better.

“Emotionally, I feel better. Mentally, my head’s clearer, physically, my skin’s better, my hair grows longer, I’ve lost weight over the years,” said Larochelle. “I have so much more energy.”

# 4 Do your research

Vitamins such as B12 and iron are found in much higher concentrations in meat than in plant-based foods. Wilson also says the body only absorbs half of the iron found in any single plant-based food source, so you have to double your plant intake to get the right amount of iron. To help with absorption issues, she suggests taking Vitamin C.

If you are a lacto-ovo vegetarian or a pescetarian, it is much easier to get B12 because it can be found in eggs, dairy and fish. For vegans, these vitamins are harder to get. Also, vegans can often have issues getting essential amino acids. However, there are soy-based substitutions which can provide these acids.

# 5 Remember that just because you’re a vegetarian, doesn’t mean you are automatically healthy

Many people assume that becoming a vegetarian is always a healthy choice. However, if you are a lacto-ovo vegetarian, you can still have cake and Kraft Dinner, among other unhealthy food choices.

To combat this issue, Wilson says she uses the quarter plate method. The top half is all vegetables and the bottom half is divided into two separate quarters, one quarter for protein, the other for starch. For pescetarians, the protein quarter which is usually for meat will be replaced with fish, eggs if you’re a lacto-ovo vegetarian, or nuts, seeds and soy if you’re a vegan.

Although mothers are right to tell their children to eat their veggies, it is important to know that there are certain vitamins that need to be supplemented accordingly when on a vegetarian diet. It is not enough to eat those dreaded lima beans. You have to do your research, see a professional and find some supplements so you can do it right.