| Even nonvegetarians should strive to eat at least two servings of fruit and three servings of vegetables daily. |
The Pros and Cons of a Vegetarian Diet
You've heard the experts: Vegetables, fruits and whole grains are the nutritional foundation of good health. But can an exclusively vegetarian diet give the body all it needs? Yes, for many people, say the experts. The key is careful planning of food choices.
The Positives
Even a vegetarian can eat an unhealthy diet laden with fatty creams and sauces. But, generally, vegetarians eat foods low in fat and cholesterol. Most avoid red meat. Some exclude all forms of animal flesh, including chicken and fish. And some also avoid dairy products such as eggs and milk.
A low-fat diet rich in fruits and vegetables is known to reduce risk of heart disease, diabetes and certain cancers. Research also shows that most vegetarians get more vitamins through their food than do people who include meat and dairy products in their diet. On average, vegetar-ians have much higher intakes of vitamins A, C and E, beta-carotene and folate.
The Pitfalls--and How to Avoid Them
On the other hand, vitamin B12 is found only in animal products. Without enough B12, the body suffers irreversible nerve damage. A vegetarian diet also can be low in calcium, iron, zinc and vitamin D. Supplements can help. But experts caution against relying on them too heavily.
The more limited the diet, the more challenging it is to give your body what it needs. Vegetarians also must make sure their food choices add up to enough calories for energy.
Here's where diet planning makes the difference. Eating a wide variety of foods is the best way to give the body everything it needs. To fill in any gaps, vegetarian menus must provide needed nutrients using more than one source, such as:
- Tofu--rich in both calcium and zinc.
- Fortified cereals and soy beverages--for vitamin B12
- Leafy green vegetables--for calcium.
The bottom line: If you are a vegetarian--or are thinking about becoming one--talk to your doctor. This is particularly important if you have special dietary concerns--for example, if you are pregnant or nursing, diabetic or elderly. Then you can be sure you're making the best nutrition choices for you.
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