What is a vegetarian anyway?

Normally when people hear the word ‘vegetarian’ they immediately think of crazy people who only eat salads.  Thankfully for those of us who choose to be vegetarian, it’s not true. Let’s delve into this controversial topic and see what being a Vegetarian is all about. 

There are three different types of vegetarians: Vegan, Ovo, and Laco-Ovo.  All are similar in that none of them eat meat or fish.

1. Vegan – this is someone who eats no animal products at all: no meat, no dairy, no fish, no cheese
2. Ovo Vegetarian – this is someone who eats no animal products, except eggs.  No meat, no cheese, no other dairy.
3. Lacto-Ovo Vegetarian – this is someone who eats no meat, but does partake in dairy: milk, cheese, eggs

So now that you understand how easy it is to decipher each type of Vegetarian, why in the world would anyone choose this type of diet anyway?  I mean, why delete animal products from the diet. After all, where in the world will a vegetarian get sufficient protein and calcium?  Let’s ponder some of those myths.

Most people don’t believe that fruits, nuts, veggies, whole grains and legumes have much calcium or protein, and that all vegetarians are going to have big problems with bone growth, muscle repair, and the general look of anorexia if they don’t eat meat and dairy.  On the contrary!  Vegetarians have no problem getting the daily requirement for protein and calcium (along with other nutrients).  For example: one packet of instant oats contains 165 mgs of calcium, tofu 350 mgs, ½ cup bok choy cabbage 190 mgs and foods such as green leafy veggies  like kale and collard greens, and grains contain a very high amount of calcium.  As far as protein goes, beans top the charts, followed by whole grains, peas and lentils.  Many fruits and veggies also contain just the right amount of protein. 

The truth of the matter is, if you eat a balanced diet of fruits, veggies, whole grains and legumes, you wont have to worry about getting the recommended daily requirement for not only calcium and protein, but all the other vitamins and minerals as well.  The problem is most people do not eat balanced diets, most of our diet coming from fast food which is high in fat and not much of anything else substantial.

Vegetarians live an average of 7 years longer and vegans 15 years longer than meat eaters. These findings are backed up by the China Health Project, the largest population study on diet and health.  Also, the American Cancer Society urges us to have a preventative cancer diet by eating more fruits, veggies, and whole grains. These food items are necessary for fighting disease of all kinds.

Health benefits for vegetarians are abundant! Heart disease risk drops 15% when meat is cut out and also the risk of stroke is substantially decreased. Vegetables are packed with antioxidants to protect the heart. Veggies and fruits contain phytochemicals which assist in detoxifying the body. You will also add some beautiful color to your plate, instead of boring brown and beige colors.

Plant based diets will lower cholesterol (because the only place you can obtain bad cholesterol is from the animal kingdom), boost immune function, improve digestion and elimination, normalize blood pressure, improve endurance, help you lose weight and keep it off, give you a general sense of well being,  plus provide your body with necessary fiber, essential vitamins and minerals.  And of course, you will actually save money by replacing meat, fish, poultry, with fruits, veggies, beans, grains.  By incorporating good portions of organic (if possible) fresh fruits and vegetables in their most natural state or lightly steamed, whole grains, legumes and nuts you won’t have anything to worry about. 

Did you know there are hundreds of athletes who are/were vegetarians or vegans?  Some aren’t in the sports circuit now, but here are just a few: Ironman Triathlete Brendan Brazier, Track and Field star Carl Lewis, Boxer Mike Tyson, Gymnast Kathy Johnson, Vegan Bodybuilder Robert Cheek, MMA fighter and trainer Marc Danzig, Swimmer and winner of 4 gold medals Murray Rose, Tarzan Johnny Weismueller, Health and Fitness Legend Jack LaLanne, Skateboarder Bob Burnquist, Major Leaguer Prince Fielder, and the list goes on and on.  It just goes to show that Vegetarians do not have any problems getting the right amount of nutrients they need to grow, build and be healthy, active superstars.

Would you like to be one of many who are fighting to cut down on the high cost of healthcare and get their health back under control?  Being a Vegetarian isn’t as hard as you may think. Start by substituting one meal a week with no meat or dairy.  Add more fruits and veggies, whole grains, legumes and nuts into your diet.  Experiment with new and exciting recipes, or even revamp the ones you have.  Think of it as an adventure.  You might just like how you feel!