Vegetarian Diets and Organic Foods :

Vegetarianism

Some people choose to follow a vegetarian diet, which means they eat mostly plant-based foods (grains, fruits, vegetables, legumes, nuts, and seeds). However, there are several different forms of vegetarian diets:

• Vegans, or total vegetarians, eat only plant foods and do not eat meat, milk, eggs, or animal foods.
• Lacto-vegetarians drink milk and eat milk products, such as cheese and yogurt.
• Lacto-ovo vegetarians include eggs and milk products in their diets.
• Semi-vegetarians may include fish and/or chicken in their diets, but they do not eat red meat.
• Macrobiotic vegetarians emphasize whole grains, especially brown rice, in their diets and include vegetables, soy, legumes, and fruits. White-meat fish may be included. This diet avoids meat, poultry, eggs, and dairy.

If properly planned, vegetarian diets are healthy and can provide all the nutrients a person needs. As a group, vegetarians are less likely to:

• Develop high cholesterol.
• Die because of coronary artery disease (CAD).
• Develop high blood pressure.
• Develop prostate cancer or colorectal cancer.
• Develop type 2 diabetes.
• Be overweight.

When considering a vegetarian diet, many people are concerned that they will not get enough protein. This nutrient is made of building blocks called amino acids. Although the human body can make some of these amino acids, nine of them (the essential amino acids) must be obtained from food. Animal sources of protein (milk, eggs, meat, poultry, fish, and seafood) contain all the essential amino acids in the amounts our bodies need.

Plant foods contain the essential amino acids in varying amounts, so vegetarians need to eat a variety of plant foods to make sure they get enough of all nine essential amino acids. For example, legumes (cooked dried beans, dried peas, and lentils) are low in sulfur-containing amino acids (such as methionine), but they are high in another amino acid called lysine. Grains are just the opposite, so when grains and legumes are eaten together, the amino acid patterns "complement" one another. By eating both foods, vegetarians improve the overall protein quality of what they eat.

Some typical examples of foods that contain complementary proteins are:

• Beans and tortillas.
• Black beans and rice.
• Chili and corn bread.
• Pita bread with hummus (ground garbanzo beans and sesame seed paste).

You do not need to consciously combine these foods at every meal. Eating them throughout the course of a day will provide your body with adequate protein.

Protein is not the only nutrient of concern in a vegetarian diet. Vegetarians also need to make sure they are getting the following nutrients in their diets:

• Vitamin B12. Vitamin B12 is found only in foods from animal sources, such as milk, eggs, and meat. Vegans either need to eat foods fortified with vitamin B12 (such as fortified soy milk) or take a supplement that contains vitamin B12.
• Iron. Iron from plant foods is not absorbed as well as iron from meats. It is important to use legumes and leafy, green vegetables in the diet and not to rely too heavily on cheese (a very poor source of iron) for protein. Eating foods that contain vitamin C will improve the absorption of iron from a meal.
• Calcium. Vegetarians who do not use milk or milk products need to get calcium from other sources. Soy milk fortified with calcium is a good source. There are also other good nonmilk sources of calcium, such as seeds and nuts, and certain green vegetables.
• Zinc. Zinc from plant foods is poorly absorbed, and vegetarians should take care to get enough zinc in their diets. Good sources of zinc include leavened whole grains (such as whole-wheat bread), legumes (beans and lentils), soy foods, and vegetables.
• Vitamin D. Vegetarians who do not use milk or milk products may not get enough vitamin D. However, soy milk is often fortified with vitamin D, as are some cereals. Your body can also make vitamin D when exposed to sunlight on a regular basis. Supplements may be necessary if you don't consume a source of vitamin D and don't get adequate sunlight.

As a vegetarian, you can still use the food guide pyramid to plan your diet. Use the following guidelines:

• In the meat and meat substitutes group, use the following as a substitute for 1 oz(28 g) of meat [a serving is 2 oz(57 g) to 3 oz(85 g)]:
  • 0.5 cups(118 mL) cooked dry beans
  • 1 egg or 2 egg whites
  • 2 Tbsp(30 mL) nuts or seeds
  • 4 oz(113 g) tofu or tempeh
  • 2 Tbsp(30 mL) peanut butter
• In the milk and milk products group, use the serving sizes listed in the food guide pyramid. If you do not use milk, use soy milk fortified with calcium, vitamin D, and vitamin B12. Count 1 cup(237 mL) as one serving. Fortified soy cheese also may be used.

Eat according to the pyramid for the other food groups. Use whole grains as much as possible, and eat at least 1 cup of dark green vegetables each day to help meet your iron needs.

You can fit a vegetarian diet into the dietary guidelines quite easily:

• Eat a variety of foods. Include whole grains and a wide variety of vegetables and fruits; eat legumes, nuts, and seeds to replace meat and, if desired, dairy products and eggs.
• Choose a diet with plenty of grain products, vegetables, and fruits. Use foods closest to their natural state, fresh and unprocessed, and minimize your intake of heavily processed foods.
• Choose a diet moderate in fat and low in saturated fat and cholesterol. If you eat animal foods, such as dairy products and eggs, choose lower-fat versions of these foods. Limit cheeses and other high-fat dairy foods and eggs in your diet because they have a high saturated-fat content. Don't use these foods as your main sources of protein because they may replace plant sources of protein in your diet, such as legumes, nuts, and seeds, which contribute needed iron.
• Do not restrict dietary fat in children younger than 2 years old. For older children, include some foods that are higher in unsaturated fats (such as nuts, seeds, nut and seed butters, avocado, and vegetable oils, and milk products and eggs, if desired) to help meet their nutrient and energy needs.
• Choose beverages and foods that limit your sugar intake. Minimize your intake of highly sweetened and heavily processed foods.

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