Concerns of a Meatless Diet
Both vegetarian and non-vegetarian eating styles can be healthy or detrimental to your health, depending on your food choices over time.
Eating Habits versus Lifestyles
A growing number of researchers believe that the healthy benefits of vegetarians are not explained by the absence of animal products but by the abundance of plant food on the plate.
Food choices may not be the only reason for recognized health benefits. Vegetarians often make other lifestyle choices that promote health: for example, regular physical activity, maintaining a healthy weight, not smoking and drinking less alcohol.
Being a Vegetarian Does NOT Ensure a Healthy Eating Style
People who are vegetarian do not necessarily eat healthy diets. Unhealthy eating practices may include haphazard food intake, lack of variety, high-fat food choices and inadequate energy and nutrient intakes.
Nutrients of Concern for those who avoid animal-derived foods:
Energy - Vegan children, pregnant and lactating women and those recovering from major illness are at greatest risk for inadequate calorie intakes because of their increased energy needs.
Protein - People who do not eat meat, poultry, fish, eggs or dairy products may not consume sufficient high-quality protein to meet their needs. Vegetarians must ensure that they eat a variety of plant proteins throughout the day. Foods of animal origin are concentrated sources of high-quality protein.
Iron - is a nutrient of concern for growing children and women of child-bearing age. Foods from plant sources do contain iron, but it's not absorbed as well. Vegetarian recommendations for iron are 1.8 times greater than non-vegetarians.
Zinc - is essential for growth, repairing body cells and energy production. Without meat, poultry and seafood, zinc may be deficient in a vegetarian diet. Many foods of plant origin contain zinc -- but animal foods contain more. The ability of our bodies to absorb zinc from plant sources is poor. The recommended zinc allowances for people eating vegetarian diets are twice as high as those for people eating diets containing animal products.
Vitamin B12 - is found only in foods from animal sources. Vegans who never consume foods of animal origin may risk vitamin B12 deficiency. Vitamin B12 can be obtained from fortified foods or supplements containing vitamin B12
Calcium - is known best as a bone builder, but it also plays in a number of other roles in the body. Vegans who avoid dairy products may need more planning in their diet to ensure adequate calcium intakes from plant foods alone and to be aware of non-dairy calcium sources.
Vitamin D - is vital for calcium absorption. Few foods are naturally high in vitamin D. In Canada, milk is fortified with vitamin D. Egg yolks also contain some vitamin D. Also, your body makes its own vitamin D when your skin is exposed to sunlight. Vegans should check nutrition information labels on food packages for vitamin D; some breakfast cereals and soy beverages are fortified with vitamin D.
Vegans, adults and children who have no dietary source of vitamin D and who have limited exposure to sunlight may want to talk to their doctor or a Registered Dietitian (RD) about taking a vitamin D supplement.
Omega-3 Fatty Acids - may reduce the risk of developing cardiovascular diseases. Diets that do not include fish or eggs lack the long chain omega-3 fatty acids docosahexanoic acid (DHA) and eicosapenteanoic acid (EPA). Vegetarians should include a source of omega-3 fatty acids, such as flaxseed oil, unrefined canola or soybean oil or walnuts in their diets.
NOTE: Should you wish to consult a Registered Dietitian/Nutritionist for a personalized eating plan, check your local Yellow Pages listing for "Dietitians & Nutritionists" or call your local health department dietitian/nutritionist.
Also, visit www.dietitians.ca and click on "FIND A NUTRITION PROFESSIONAL"