Thinking of Going Vegetarian?

Although humans have been eating meat for thousands of years, and we really don't feel there's anything wrong with it as long as you get your meat from a clean, humanely raised source, and exercise moderation and balance in your diet, some people do choose not to eat meat, and that can also be a healthy choice.

Spring and summer are great times to try a vegetarian diet, if you're so inclined - with an abundance of fresh fruits and veggies packing the stalls of every farmer's market and roadside stand.

This month, in recognition of the start of the summer bounty, we'll be sharing some helpful tips and delicious, healthy vegetarian recipes. Remember, though, the rules of healthy eating still apply to the vegetarian diet - you need to make sure to add variety, balance, and moderation to whatever you eat.

Here are a few definitions and tips for going veggie.

Vegetarian food (Photo credit: Wikipedia)

First of all, a vegetarian is someone who avoids all types of meat, whether it be hamburgers, hotdogs, chicken, or even fish. Vegetarians are also sometimes classified by the type of food they are or aren't willing to eat.  For example, Lacto-ovo vegetarians will avoid animal flesh yet they will eat eggs and most dairy products. A Vegan, on the other hand, will avoid all food that has any trace of animal origin - even honey and some types of yeast.

Because they don't eat meat, vegetarians will often wonder how they'll get enough protein.  Although you may not realize it, the average American actually consumes more protein than he actually needs.  For the lacto-ovo vegetarian, dairy products - particularly fresh eggs from pasture-raised chickens - are an excellent source of  protein.  Vegans on the other hand, can get their protein from nuts, seeds, and soy products (use caution with these, as some studies have shown that soy may actually be harmful for your health. If you choose to eat soy, be sure it is only the fermented kind, like tempeh and natto, which are much friendlier to the human body and less harmful than highly processed soy foods like soymilk and tofu).

Along the lines of beans, there are several to choose from, including green or red lentils, peanuts, split peas, pinto, kidney, and many more.  Some of them you are probably already familiar with, such as kidney beans in chili, refried beans in Mexican dishes, red beans and rice, and pinto beans.  Although some beans taste good as they are, many also do very well with different spices and seasonings to enhance their flavor. One cup of most types of cooked beans actually contains about as much protein as eating 2 ounces of meat.

Red kidney beans (Photo credit: Wikipedia)

Nuts are also high in protein, although they deliver a lot more fat than beans, which means you should enjoy them in moderation. 

The nutrients of concern for vegans, who avoid all types of animal food, are vitamin B12, calcium, and vitamin D. In the average North American diet, the primary source for B12 is animals. In fact, it's actually somewhat hard to find a good source of B12 that's not animal-derived, so this is one of the most common deficiencies among vegans. Some soy products do contain a small amount of B12 (see above for caveats with soy), but most vegans should probably take a vitamin B12 supplement to be safe, as this is a very important vitamin for heart health.

For calcium, vegans can rely on fortified orange juice and calcium supplements.  Beans and  leafy green vegetables will also contain some calcium as well. In fact, kale and spinach both contain good amounts of calcium.

Although all types of vegetarians rely on mostly healthy, whole, simple food groups, watching your vitamin and calcium intake is something you should always do.  This is very important for staying healthy.  If you make sure to eat a balanced diet and include lots healthy, fresh, whole foods and stay away from the processed stuff, you'll be improving your odds of living a long, healthy life!

Stay tuned for some delicious vegetarian recipe ideas, and in the meantime, be sure to grab your free copy of our special e-book packed with healthy, tasty, and super-simple vegetable-based recipes: Cooking with 3 Ingredients or Less.

Vegan vs. Vegetarian?

I'm not a vegetarian, but I do try to eat meatless at least a couple of days per week, as I don't believe meat is supposed to comprise a huge portion of the human diet. As you probably know already, I believe if you want to eat meat, for health and other reasons, the only way to go is locally-raised organic meats. Nonetheless, I realize that some readers of this blog are vegetarian, and therefore I do try to include meatless recipes, as well as occasional tips on substitutions for meat in certain recipes. However, some may be wondering exactly what qualifies as "vegetarian" versus "vegan", etc. Hopefully this article will help clear up some of these terms.

Image via WikipediaIf you recently started reading about vegetarian diets, you have probably read all sorts of strange vegetarian terms and categories like "vegan," "ovo-lacto vegetarian," and "semi-vegetarian." You probably wondered what the big deal was. Afterall, what is so conceptually tough about not eating meat? Is it really that complicated?

And you were right!

The distinctions between these sub-categories of  vegetarian are actually small, but each is very important to members who belong to the groups. For them, these distinctions aren’t arbitrary lines; they are important dietary or ethical decisions.

Let’s take a look at some of these groups:

VEGETARIAN:
Vegetarian is a blanket term used to describe a person who does not consume meat, poultry, fish, or seafood. This grouping includes vegans and the various sub-categories of vegetarian; however, it generally implies someone who has less dietary restrictions than a vegan.

SEMI-VEGETARIAN:
The term semi-vegetarian is usually used to describe someone who is not actually a vegetarian. Semi-vegetarian generally implies someone who only eats meat occasionally or doesn’t eat meat, but eats poultry and fish.

OVO-LACTO-VEGETARIAN:
Ovo-lacto vegetarians are vegetarians who do not consume meat, poultry, fish, and seafood, but do consume eggs and milk. This is the largest group of vegetarians.

OVO-VEGETARIAN:
Ovo-vegetarian is a term used to describe someone who would be a vegan if they did not consume eggs.

Image via WikipediaLACTO-VEGETARIAN:
Lacto-vegetarian is a term used to describe someone who would be a vegan if they did not consume milk.

VEGAN:
Vegan is the strictest sub-category of vegetarians. Vegans do not consume any animal products or byproducts. Some even go as far as not consuming honey and yeast. Others do not wear any clothing made from animal products (leather, wool, or even silk).

Take some time to figure out what group you will belong to if you are considering becoming a vegetarian. You will want to consider both dietary and ethical reasons for choosing this lifestyle. And remember, as the picture above demonstrates nicely, you can still enjoy delicious meals without eating meat!

A Few Good Vegan & Vegetarian Cookbooks: