Canadians are very interested in health and have a growing fascination with vegetarian eating. Research suggests that almost 1 million Canadian adults consider themselves vegetarian. Many more are experimenting with meatless eating. In fact, one-third of us say that we regularly serve vegetarian meals. Choosing a vegetarian diet may offer health benefits. Vegetarians tend to enjoy diets that are rich in carbohydrates, fibre, and antioxidants such as vitamins A, C, and E. As a result, vegetarians are less likely to suffer from obesity, Type 2 diabetes, and high blood pressure. But the benefits of vegetarian eating come only if you eat in a healthy and balanced way.
Vegetarian Eating Styles
Different people approach vegetarianism in different ways. These differences can affect nutritional health. Nutritionists classify vegetarian eating styles into six types, based on the type of food in each.
Semi, partial, or casual vegetarians. Avoid red meat. Choose mainly plant-based foods, but also include milk products, eggs, poultry, and fish.
Pesco vegetarians. Avoid red meat and poultry. Choose fish, seafood, eggs, and milk products as well as plant-based foods.
Lacto-ovo vegetarians. Avoid red meat, fish, and poultry. Choose eggs, milk, and plant-based foods.
Lacto vegetarians. Avoid red meat, fish, poultry, and eggs. Choose milk, milk products, and plant-based foods.
Ovo-vegetarians. Avoid red meat, fish, poultry, milk, and milk products. Choose eggs and plant-based foods.
Vegan vegetarians. Avoid all animal products.
Becoming Vegetarian
Some vegetarian diets exclude whole groups of foods, making it challenging to get the nutrition you need.
For example, vegan diets eliminate milk and milk products such as yogurt and cheese. These foods are key sources of calcium, vitamin D, and protein. You can solve this problem by choosing plant-based foods (e.g., fortified soy drinks) that include the nutrients found in milk products. Similarly, you can get the iron you need (usually found in meat) by choosing soy foods, legumes, and whole grains.
Planning a healthy vegetarian diet isn�t complicated. Start by planning your meals and snacks for several days. Ensure that your meal plan includes sources of protein, iron, and calcium each day. Follow up by buying the foods you need to put your plan into action.
Choosing a variety of foods from each of the four food groups in Canada's Food Guide to Healthy Eating will help you meet your nutrient needs. Experiment with whole grains you may not have tried before, such as quinoa (a South American grain with a crunchy texture) or spelt (a grain with light red kernels). Try some new vegetables, and prepare them in new ways. Pour a fortified soy drink on your cereal at breakfast. Enjoy protein-rich beans, peas, or lentils in soups, salads, and stir-fries instead of meat.
Get by with a Little Help
Learning to plan, shop, and cook in a new way can be challenging. Make the change easier with help from a good vegetarian cookbook or tips from vegetarian friends. Contact a registered dietitian if you need help to plan healthy and balanced meals.