Know The Facts About Vegetarian Diets

By Jennifer Snyder, Registered Dietitian and Licensed Nutritionist

People follow a vegetarian diet for many reasons. They want to lose weight or reduce their carbon footprint. They want to get a head start on disease prevention or they are concerned for the welfare of animals.

More and more people are seeking the benefits of a vegetarian diet. According to the American Dietetic Association, nearly 2.5% of the U.S. adult population is going without meat, poultry or fish. Even more are embracing a “flex-itarian” lifestyle, meaning they occasionally eat animal protein. There are plenty of reasons to go meat-free, but even a vegetarian diet requires thoughtful planning to ensure adequate nutrition for optimal health.

As a vegetarian myself, one of the most common questions I hear is: “How do you get enough protein?" The truth about protein is that most people get too much, not too little. On average, women need 45 grams of protein a day and men need 55 grams. Plenty of foods contain protein, not just animal products. Beans, nuts, seeds, soy, eggs and milk are some sources. Just ½ cup of tofu contains 20 grams of protein! Don’t like tofu? That’s okay. There are other choices. Grains, potatoes, corn and greens can contribute to protein intake.

How do you start a meat-free diet? First, take an inventory of the foods you already enjoy. Bean burritos, spaghetti, pizza and grilled cheese sandwiches will easily fit into your vegetarian meal plan.

Next, find ways to incorporate your old meat-based favorites into your new menus. For example, “soy crumbles” (known as TVP, for "textured vegetable protein") can be used instead of meat in sloppy joes or tacos. Boca burgers or Morningstar hotdogs (called "meat analogs") are great options at a barbecue or family gathering.

For lunch, make a peanut butter and banana sandwich, cheese and crackers, or hummus on pita bread. In a restaurant, look for vegetarian options or ask the waiter for suggestions. Often, chefs are willing to modify menu items to accommodate special diets.

The key to ensuring adequate nutrition is to maintain a well-balanced diet consisting of whole grains, fruits, vegetables and legumes. Avoid excessive fat and maximize consumption of high-fiber vegetables. Trying new foods such as bulgur, edamame (soy beans) and meat analogs not only provides nutritional benefits but also enhances your eating enjoyment.