Tuesday, 22 July 2014

What Does It Mean To Be Vegetarian?

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