People become vegetarian for many reasons whether it be ethical, health or for circumstantial reasons. But what does it mean to be vegetarian?
Vegetarianism is the practice of abstaining from the
consumption of any meat (red meat, seafood, poultry and the flesh of any other
animal. You can get all of the nutrients you need from a vegetarian diet - it is a matter of sourcing the right food and nutrients in the right portion.
Different Types of Vegetarians
- Lactovovegetarian: Consume eggs, dairy and plant foods
- Lactovegetarian: Consume dairy and plant foods
- Vegan: Foods from plant sources only (although considered along with the vegetarian lifestyle – veganism has a range of nutrient requirements of it’s own)
- Macrobiotic: Predominately wholefood diet – unprocessed
*You
are not a vegetarian if you consume fish or chicken
Benefits
of Being Vegetarian
- Reduce risk for CVD: lower cholesterol, lower BP
- Reduce risk of development of T2D (Type 2 Diabetes)
- Lower BMI
- Reduce risk of cancers
Risks
of Being Vegetarian
- May increase homocysteine levels due to B12 deficiency (up 27% in most vegetarians
- May contribute to development of anaemia
- At risk for nutrient deficiencies if diet is not properly planned – including protein, iron, B12, calcium and zinc. These can be found in food and supplement form
Typical
Vegetarian Daily Food Plan
Breakfast: 3 x egg omelette with spinach, mushroom, tomato
and pine nuts
Morning Tea: An apple and a handful of walnuts
Lunch: Moroccan chickpea salad
Afternoon Tea: Hummus and celery sticks
Dinner: Tofu and mixed vegetable stir fry
If you need more guidance on how to get the nutritional
balance with being vegetarian simply email naednutrition@gmail.com
