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There are many reasons why people choose not to eat meat.
It may be the taste of it. Could be a religious choice or perhaps medical reasons. One of our readers, Alana, made
up her mind at a very young age. She says:
"I became a vegetarian when I was nine. We were going
on holiday and saw those cattle trucks. I asked dad where it was going, and he said to the meat factory. I felt
really sorry for the cows, cause they hadn't done anything to deserve to die. I'm the only vegetarian in the family.
The only downside is that I don't get enough iron and sometimes I get angry!"
Alana's story rings true for many of us, even though we
still eat meat. Knowing where that yummy Sunday roast really came from is something we don't like to dwell on.
Then again, you can watch a National Geographic program and see how cruel animals are to each other. It is about
survival, but I like to think we are more 'humane' about it.
There are a number of vegetarian diets: Total Vegetarians eat no animal foods at all. This includes honey and dairy products.
Lacto-Vegetarians
will eat dairy products and Lacto-Ovo-Vegetarians eat eggs and dairy products. Pesco-Vegetarians eat fish and Pollo-Vegetarians eat poultry.
Vegans
do not have animal products in their lives at all. This also includes wool, silk, and obviously leather.
There are many studies touting the benefits of a vegetarian diet. Less risk of heart disease, cancer, obesity...what
you'll also find is vegetarians lead a fairly healthy life anyway! The American Dietetic Association says: "Appropriately
planned vegetarian diets are healthful, are nutritionally adequate, and provide health benefits in the prevention
and treatment of certain diseases."
It's totally your choice to be a vegetarian but there are a few dietary issues you need to consider so you don't
become ill. As Alana said, not getting enough iron is a major concern. Meat is rich in iron and we all need it
to function properly or else we become anemic.
South Asian women usually follow a vegetarian or low-meat diet. A recent study published in the British Medical
Journal found these women were more likely to be anemic compared with European women.
The FDA recommends the following foods to keep your iron levels up: legumes, tofu, green leafy vegetables, dried
fruit, iron-fortified whole wheat cereals and breads. Vitamin C improves iron absorption so eat plenty of citrus
fruit, strawberries and jacket potatoes.
Our friendly GP Dr David Dammery highly recommends tomato sandwiches on wholemeal bread.
The odd thing is many vegetarians do actually eat more iron than non-vegs, but iron from plant foods is not absorbed
by our bodies very well.
Us women need our calcium to stave off osteoporosis later in life - yes you do need to worry about
it now! If you don't eat dairy foods, make sure you get your daily dose of calcium from soy, broccoli, seeds and
nuts, peas and beans. Only take supplements if necessary.
These foods can also replace protein and zinc.
Vitamin B12
found in eggs and dairy foods may also be missing from a vegetarian diet. Soy products and cereals should give
you a steady supply. A B12 deficiency will take years to develop as the body doesn't need much and holds on to
its stores rather well. Older vegetarians may need to take supplements.
Lack of vitamin D
can be a problem in vegan diets and easily fixed by consuming soy beverages and getting a daily dose of sunshine
(taking special care, of course!). Supplements are only necessary if you don't get much sun.
The American Dietetic Association also found that vegetarian diets are more common in teenagers with eating disorders,
but says following a vegetarian diet does not lead to an eating disorder. Clearly these two issues are quite different.
A vegetarian diet can be rewarding healthwise. There are plenty of great tasting dishes you can prepare and many
restaurants don't bat an eyelid when it comes to catering for vegetarian diets. Life is not one big celery stick
anymore!
Eat well, stay healthy. Remember to respect other people who choose not to follow you, as they should respect you.
further reading: the
MIT Vegetarian Group has some excellent resources
and links.
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